Back Squat
Farmers carry
100 meters x 10
Max time(not to complete failure) x 10

Weight choices and modifications:
Back Squat – 80% or above. If you are new to squatting go by feel. The weight should be a challenge
Carry – 70/53, 53/35, 45/25
L-sit – you may hold an N-sit if the L-sit is too tough. If you cant hold the L-sit for more than 12 sec switch to the N-sit. Same as L-sit just with knees bent