Strength
Back Squat – 5×3 @ 92% + 1×10 @ 70% (little heavier than Monday)
—5 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Assistance
a) Barbell Bent Over Rows (supinated) – 4×15 (heavy)
b) DB Single Arm OH Carry (each arm) – 2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm.
c) L-Sit or Tuck (use pegboard) – Accumulate 4 minutes in the least amount of sets