1. back sqt: work up to 75%x3x10 sets
2. clean deadlifts: work positioning only. work up to 80%x3, 85%x3, 90%x3. on each rep return to 1"from ground and repeat. use straps and work on proper back positioning.
3. sn pp: 5 x 5. medium weight
4. back extensions: 3 x 10. use a glute ham bench if you have one. work on that hamstring and low back.
5. elbow to the knees sit ups: 60 total.