Strength
Back Squat – 7×3 (start @ 75% & build to a heavy set of 3)
Conditioning
Make-up/Skill Day!
Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) One Arm Farmers Carry (march in place) – 4×45 sec each arm (use 30% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)