Dead lift 5 x 5
Single leg bent over extentions with a dumbbell or kettle bell 5 sets of 10 reps each side. (if your left foot is on the ground grab the kettle bell with your right hand and bend over and touch the kettle bell to the floor in front of you while your right leg is in the air behind you)
Good mornings 5 sets of 10.
Back extentions 5 sets of 15.
Concept2 rower 2 sets of 500 meters @ max effort.
Concept2 rower 2500 meters.