Refer back to 11/25 for some accurate numbers.
Build to a 1 rep max, then calculate 80% of the 1 rm and hit 5 additional sets.
Immediately after, find your 10 rep max back squat. This is to be done in one shot.
-Add 5-10lbs from 11/25
Accumulate 1 min. total L-Sit.
Every time you break, do 15 abmat sit-ups.