Meat and Potatoes

A:Squats based off your 6 RM

2x6 at 75%

2x5 at 85%
2x4 at 95%
2x3 at 105%

B: Superset the following accessories with your squats 

- Single are heavy DB rows 3x15

- Bicep curls - 4 x20 with empty barbell

C:Core -

1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3