Strength
Front Squat – 4×8 @ 70-80%
Conditioning
Make-up/Skill Day!
Assistance Work (Day 18)
a) DB Shoulder Press (standing) – 6×6
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 4×12
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use similar weight to last week.
