Deadlift 

3 sets
8 reps @ a challenging load
rest 3-4min

Sport BB Cycling

3 sets
8 BFB
8 TNG hang CNJ @135/95
15-20 C2B (one giant set)

rest 3 min

AER - Cardiac Output

40 min of continuous cyclical work with HR between 130-150.

40 min Row, bike, or ski
every 8min perform
30 DU
20 air squats
10 T2B

Buns of Steel 

3 sets for quality
(8/8) rear foot elevated split squat (DBs or KBs at held at side)
(8/8) single leg KB RDL