Speed Skwats!!

Squats to low box
bar x ??
135 x 10
add 80(ish)lbs of hanging chain
135 x 3
155 x 2 x 10 sets
-felt great, really light and moved fast. no back porblems

Speed Deathlifts - sumo style
225 x 5
add quad'd up light bands (roughly adds 200lbs at the top)
225 x 2 x 6 sets

Bent Over Rows
135 x10
185 x 10 x 3 sets

Side Bends w/ 45 plate
60 reps each side