Start with the founder (2 reps); next do the barbell deadlifts (3 sets of 2 to 5 reps). Finish with the Zercher squats (3 sets of 3 to 10 reps). Change your weights and reps each workout.
Stand tall with your hips back and knees slightly bent, and lower your torso to a 45-degree angle, maintaining a neutral spine and braced core. This is the starting position. Keep your arms straight as you raise them overhead. Hold the position for 10 to 15 seconds; return to the start.
Bend at your hips and knees and grab the bar overhand, your hands shoulder-width apart. With your back straight, brace your core, lock your upper back and lats, and drive your hips forward to stand up with the bar. Lower it safely by hinging at your hips and maintaining a neutral spine.
Standing with your feet shoulder-width apart, hold a barbell in the crooks of your elbows. (You can wrap the bar in a towel for comfort.) Keep the bar in close as you push your hips back, bend your knees, and squat until your thighs are about parallel with the floor. Push back up.