Day 1: Back Squat

  1. Back Squat 1 @ 8, -10% x 2, -20% x 5 x 3
  2. Double Kettlebell Front Squats 4 x 6  >>  Split Squats 4 x 12 / side  >>  Heel Elevated Air Squats 4 x 25
  3. Plank Holds 3 x 45 seconds work > 15 seconds rest

Day 2: Bench Press

  1. Bench Press 1 @ 8 RPE, -10% x 2, -10% x 5 x 3
  2. Barbell Rows 3 x 6  >>  High Elbow TRX Rows 3 x 12  >>  Seated Dumbbell Press 3 x 10
  3. Kettlebell High Pulls 3 x 10 / side  >>  Dumbbell Fly 3 x 8  >>  Dumbbell Squeeze Press 3 x 15
  4. Standing Dumbbell Bicep Curls 3 x 10 / side  >>  Dips 3 x 10  >>  Tricep Band Extensions 3 x 15-20

Day 3: Deadlift

  1. Deadlift 1 @ 8 RPE, -10% x 2, -20% x 3 x 3
  2. Shoulder Press Cluster Sets 3 x 3/2/1 (take 15-20 seconds between sets)
  3. Kettlebell Clean + Press 3 x 5 / side  >>  Kettlebell Swings 3 x 10  >>  Dumbbell RDL’s 3 x 15
  4. Banded Push-ups x 30