Day 1: Back Squat

  1. Back Squat 1 @ 8 RPE, -20% > 6 x 3
  2. Barbell Romanian Deadlift 3 x 8  >>  Pistol Squat on bench 3 x 8 / side
  3. Dumbbell RDL’s 3 x 10  >>  Reverse Lunges 3 x 10 / side  >>  Weighted Plank 3 x 30 seconds

Day 2: Bench Press

  1. Bench Press 1 @ 8 RPE, -20% > 6 x 3
  2. Cluster Rows 3 x (3+3+3)  >>  Straight Arm Pull-downs 3 x 15  >>  Single Arm Db Press 3 x 10-12 / side
  3. Pull-ups 3 x 5  >>  Weight Plate Front Raises 3 x 10  >>  Feet Elevated Push-ups
  4. Weighted Sit-ups x 30 (break up sets as needed)

Day 3: Deadlift

  1. Deadlift 1 @ 8 RPE, -20% > 4 x 3
  2. Shoulder Press + Push Press 3 x (3+3) 
  3. Dumbbell Snatch + Press 3 x (1+3 x 3 / side)  >>  Med Ball Slams 3 x 10  >>  Burpees 3 x 10