Strenght
Wendler program Back Squats
First count 90% of 1rm back squat done by couple weeks ago. Then
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.

+

Midbody work
3-4 sets
10+10 windmill
10+10 suitcase deadlift @12.5-15/20-22.5kg db
10+10 banded trunk twist (standing red/blue band on rig)
rest 1-2 min