A. Back Squat 5×3 building to find your 3rm for today.
*after warmups, goal would be to finish at 101%+ of your 3rm from week 1
loading for working sets would look something like this:
Empty bar x8-10, 45-55%, 55-65, 65-75, 85-95, New 3rm.
B. Reverse crunch skill work: https://www.powermonkeyfitness.com/videos/core-abs/reverse-crunches
C. Tabata reverse crunch.