Thursday

SQUATS and more squats. Cossack Squats, One legged squats, air squats, and finally:

BACK SQUATS 5x5 @80%

BOX SQUATS 5x3 @80% (squat to and sit on a parallel or slightly below parallel box/chair/platform)

Conditioning:

3 rounds of GHD sit ups and Hip and Back extensions 10-15 reps each.