OPTION 1: STATION
Reverse Pyramid from 10-1, then rebuild to 10. NO BREAKS
Kettlebell Goblet Squat.
OPTION 2: GYM
Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set
Put on a belt. Do one all out set, stopping before form deteriorates.
Take about 30% off the bar. Do 5 sets of 3 resting one minute between.
5x10 barbell rollouts or ab wheel rollouts.