Buy In: run 400 meters. Med-ball Asian squat (resembles goblet squat) for 3 minutes. Hammer your hip flexors w/pvc and barbell. Team up with a "super-friend" for pvc calf-smashes. Discuss a "safe-word" prior to said calf-smashing.
Complete 5 rounds. This workout is not for time. Do the movement the right way. The squat load should be between 50 and 60% of 1rm and the movement should be explosive. (wait for it)
Squat 10 reps
Dips 10 reps
RDL 10 reps
Dead hang chins 10 reps