Squat - 3x6 (at 75% of what you did last week)
Deadlift - 2x6 (at 75% of what you did last week)
Dumbbell Deadlift - 3x12 - moderate weight
Heavy Wall-Balls - 3x25 *goal unbroken - rest as needed between rounds*
Russian KB Swings - 3x12 - moderate weight
Banded Good Mornings - 3x20
Reverse Planks - 6x60s - add weight if possible. Rest as needed.
20 minute cardio of your choice