Day 1

Back Squat 3×8 @ RPE 8 or 5% increase from last week

  • Landmine Romanian Deadlift 3×10
  • Dumbbell Front Squat 3×10
  • Landmine Row 3×10
  • Single Arm Dumbbell Thruster 3x 6/side

Finisher: 2 Rounds:

  • Alternating Kettlebell Swing x 1 minute
  • Plank Hold x 1 minute

Day 2

Bench Press > work up to a 4RM > subtract 10% > 4, 4, 4+

  • Chin-Up 3×3-5
  • Incline Dumbbell Press 3×10
  • TRX Bicep Row 3×10-12
  • Seated Lateral Raise 3×6-8
  • Single Arm Dumbbell Press 3×10-12/side

Weighted Sit-Up x 50

Day 3

Deadlift > work up to a 3RM @ RPE 9 > 1 rep every minute on the minute x 12 sets

  • Barbell Romanian Deadlift 4×6
  • Kneeling kettlebell Shoulder Press 4×8/side

Finisher: 5 Rounds:

  • Kettlebell Clean + Press x 5/side
  • Burpees x 7