1. back squats 65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)
2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)
3. good mornings to 45 degrees: 3 x 8. use weight that is manageable. no ego here!!
4. sit ups x 25 after each set of good mornings. you will super set the good mornings with the sit ups. set of 8 good mornings set of 25 sit ups.