A. Back squat – 6×2@80%.
B. Front squat – 3×5 @ 65%.
C. Pull-up strength – 3 max effort sets of strict pull-ups OR box assisted pull-ups.
3 max effort sets of active hang (hollow position – make sure you aren’t just piked)
D. 3 max effort sets of:
Boat rockers
Arch holds or rocks.