Buy in: 10 reps- hip thrusts on bench (unweighted), cat/camel, birddog,side-lying bridges. Mobilize.
Deadlifts 1 set of 5, 1 set of 10, 1 set of 15. I dare you to go heavier each set.
3 sets of 8 reps (circuit fashion)
Back extensions or supermans
Good mornings (if you don't know what these are, use a band and not a barbell. unless you do these regularly, GO LIGHT- FLAT BACK!!!)
Barbell or KB rows