A. Back squat – 8×3@81%. If you’ve been squatting consistently for the last few weeks, use 81%. If not, use 75-78%.
B. 20 laps of the parking lot farmer’s carry (2 KBs or DBs). This is not for time, but work through it as consistently as you can. Prescribed weight would be in the 45-55# range for women, and 70-ish for men.
C. 3×20-25 reps of:
Hollow rocks (boat rockers)
Arch rocks (superman rocks). Partition sets only if you need to, and scale the movement if needed to maintain a good midline position.
Here’s a short and insightful article on nutrition, and why approaching body composition changes through a short-term “diet” is not an effective or sustainable approach.