Back Squats –
4 Sets of 4 at 63% – Pause at the bottom for a count of 4 – Then accelerate on the way up.
Between sets 20 (unbroken!) hip bridges. A big pile of chain on your lap is highly recommend, but optional.
8 Dumbell Press (40/20)
8 Russian Step Ups w/ your dumbells from above.
8 Yet-To-Be Officially Named Sprawling Sumo Deadlift thing (45% of your DL 1RM)
Then – Finish with a 500m Row