3 Reps on the minute for 8 minutes of Deadlift or Backsquats. The load should be as heavy as you can handle. The first 3-4 rounds should feel ok and the last 3 should SUCK!
Tabata sled drags with 3-4 plates. Backdrag the sled for 20 seconds, rest for 10 seconds and repeat for 4 minutes. This is one of the worst things I have felt in a while. It felt like someone poured battery acid on my hamstrings. Freddy C. at One World?put this up and it will get you strong in a hurry!
Source: http://livelongfood.net/battery-acid-2/
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