Strength 

Work up to a heavy set of 3 Back Squats then reduce by 10% and complete 2 x 3

Core Muscular Imbalance 

Single arm overhead carries, 3 sets of 45 seconds each arm (as heavy as possible)

Single arm farmers carries, 3 sets of 45 seconded each arm (as heavy as possible)

Conditioning

30 minutes light rowing or assault bike at about 75% effort