Tuesday

Weightlifting:

Overhead Squat 5,3,3,1,1 (work up to a 5 rep max, add weight and do a heavy 3, a heavier 3, and then shoot for a single rep max)

Conditioning:

GHD sit ups or V-ups 3x10

Reverse Hypers or supermans 3x10

Post loads to the Zen.