1) 4 sets:
6/6 SL DB RDL
6/6 Goblet Side lunge
12 Close grip bench press

2) 5 rounds (Rx use 45/35 lb plate):
:20 bent over row (fast)
:20 standing hold with plate against chest
:20 bent over row (slow)
No rest

3) 3 sets:
:60 back extension hold
15/15 Russian twists