70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Single leg & Core work

3 rounds of
8+8 Pistol squat (Find a challenging variation with coach)
8+8 Barbell front rack reverse lunges
8+8 Hollow flies
Max hollow hold

*for quality!