Strict Press (5,3,1 ) last set of one should be heavy and attempt to get as many reps as possible.)
100x Back Squat
Player chooses weight
Weight should be a challenge to complete 100 straight reps
Each time bar is racked player immediately owes 20x Burpee
Cool down is massively important.. walk around, Yoga, stretch, hop on the treadmill but keep moving.