I'll be focusing a lot on glute activation and upper back strength (scapular retractors). I've been told that this help get rid of my lower back pain. Strong glutes support the lower back and strengthening the upper back improves posture and prevents the shoulders from rolling forward.
3x15 clam with resistance band
http://www.youtube.com/watch?v=J1HayvINn-k
5x5 pistol squats (with small box and 5 lb kettlebell as counter weight)
8 minute AMRAP
5 jumping pull ups (you can make this easier/harder by increasing/reducing the amount of slack at the beginning of the pull up)
10 resistance band back rows (Focus on the upper back doing the work. Squeeze shoulder blades together)
15 goblet squats, 20 lb kettlebell
20 mountain climbers
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