1.     Squat 5 sets/5 reps

2.     Squat Hold 3 rounds/30 seconds

3.     Deadlift 5 sets/5 reps

4.     Wall Sits 3 rounds/30 seconds

5.     Bench Press 5 sets/5 reps

6.     Push-ups 3 rounds/30 seconds

7.     Barbell Row 5 sets/5reps

8.     Pull-ups 3 rounds/30 seconds

(rest duration 60 seconds!)