Strength 

Work up to a heavy 3 rep back squat then reduce by 10 % and complete another set of 3 reps

Core Muscular Imbalance 

6 x 10 Hollow Rocks while holding a 10 LB plate overhead

5 x 5L/5R Captain Morgan’s

3 x 45 second each hand, single arm overhead carry with a heavy DB/KB

3 x 1 minute perfect plank hold

Conditioning 

30 minutes total of rowing, assault bike or ski erg at 75% effort