Strength 

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

Core Imbalance Work 

5 x 10 Hollow Rocks; challenge yourself by holding a 10 pound plate overhead

5 x 5L/5R Captain Morgans

3 x 45 seconds each hand, single arm overhead carry with a DB or KB

Conditioning 

30 minutes of moderate to lite effort on the rower, assault bike or ski erg. Keep your effort between 65% and 75%. You may also split up the implements to achieve 30 minutes total.