Bench Press (start out with a hard but manageable weight, some wear in the vicinity of 80% of your 1rm if you know it 2 min rest in between sets)
Barbell Step ups 1 each leg on the minute for 10 minutes (*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.
*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)
Deadlift work up to 90% of previous 5RM for 5 reps
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