Squats doubles. (PR)

Squat

Paused 60 and 100 for warmup

100 * 2 

110 * 2 * 12 (30s rest) speed

120 * 2

130 * 2

140 * 2

150 * 2

160 * 2

167.5 * 2

172.5 * 2 (PR)

Safety squat bar

60 * 8

80 * 8 

90 * 8 * 3

Plank 

2 sets of 30sec