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
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.