Weights!

Weightlifting

Five sets of:

Back Squat x 10 reps @30X1 

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Russian Kettlebell Swings x 10 reps 

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1 

Rest 2 minutes