Mobilize, then:
A.)
Front Squat
set 1: 3 reps @ 70%
set 2: 3 reps @ 75%
set 3: 3 reps @ 80%
set 4: 3 reps @85%
sets 5-6: 2 reps @ 85-88%
B.) Zone 2 training
3 rounds of:
run/bike/row x 20 cals or 400 meters
overhead carry x 50 yards (single, double or whatever youd like)
run/bike/row x 20 cal or 400 meters
front rack carry x 50 yards ( single, double, etc)
run/bike/row/ x 20 cals or 400 m run
farmers carry x 50 yards
C.) 3 rounds of:
45 sec superman hold
45 sec hollow hold