A. Backsquat - Wender Week 3 5 reps @75% 3 reps @85% 1+ reps @95%
(These percentages are based off of 90% of your 1RM , the same number you've been using for the last two weeks)
B. 5 x 10 @50% - rest exactly 90s between sets
C. 50 weighted situps + 50 supermans . Situps are meant to be done strict, supermans are to be done with a 2 second hold at the top of each rep. Partition as needed.
Remember to get low