Squats 3 x 8,6,4 (increase weight each set)
Deadlifts 3 x 8,6,4 (increase weight each set)
Single Leg Laying Band Curls 3xAMRAP in 1 minute
super set with good mornings x 10
McGill Situps 3×15 each side, hold the top contraction for a count, rest about 30 seconds between sides.