Strength
Back Squat – 5×5 @ 85% (increase from Monday)
—5 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Assistance
a) Barbell Bent Over Rows – 4×8 (heavy)
b) 4x100ft DB Single Arm OH Carry (each arm) – heavy
c) L-Sit or Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets