Squat. A lot.

     Idalberto Aranda (69kg, CUB) was a decent squatter

A1. Back Squat: 6x4x75-80% @ 30X1; rest 30 sec
A2. Pull-up: 6x4 @ 30X0; rest 90 sec  (those without strict pull-ups will be working on negatives)

B. Barbell Complex: 4 sets, rest 3 minutes between sets
     8 RDL
     8 Row
     8 Clean (this will be skipped if still developing technique)
     8 Front Squat
     8 Push Press

C. SLER: 3x8-10/side @ 3030; rest 60 sec between sets