Monday - Lower

Back Squat
warmup - 20,61,93,111,
130 x 8,8,8
Endurance is the biggest factor. Maybe need more cardio.

Deadlift
warmup - 70,110,142,
159 x 8

Back Extensions
BW x 20,20,20

Pullups
BW + 12 kg (25 lbs) x 15,15,15