A. Back squat – 3×10@60%. Focus on a good position, and moving the weight quickly on the way up.
B. 3 rounds, not for time:
Max effort plate hold in tuck or hollow position
Max effort strict pull-ups
Max effort push-ups
C. Hamstring stretch in straddle position – Focus on hinging forward, not rounding the back. Hold this for two minutes.
D. Accumulate 35-50 reps of V-ups (aim for fewer sets than last week). Then do 3 sets of 5-15 piked leg lifts. Scale to a single leg lift if needed. Make sure your hands are on the ground between your hips and knees (more advanced will be between knees and ankles).