Strength
Back Squat – 5×5 @ 82%
—Controlled tempo down + 2 sec pause in the bottom
Conditioning
Make-up/Skill Day!
Assistance
a) One Arm Farmers Carry (march in place) – 4×45 sec each arm (use 33% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)