Strength
Front Squat – 15 min to work up to a heavy single
Conditioning
Make-up/Skill Day!
Assistance
a) Bulgarian Split Squats – 4×8 (each leg) @ 47-52% of FS (heavier than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2:30 minutes