Day 1

Back Squat 10×2 @ ~ 70% or 1RM or RPE 8

Pull-Up > max reps in 5 minutes

  • Heel Elevated Dumbbell Hack Squat 3×8
  • Heavy Two Hand Kettlebell Swing 3×12
  • Bench Step-Up 3×10/side
  • Band Pull Through 3×15
  • Side Plank Hold x 30 seconds/side

Day 2

Bench Press 5×2 @ ~85% or RPE 9

  • Close Grip Bench 3×10
  • Standing Low Band Row 3×12/side
  • Single Arm Lateral Dumbbell Raise 3×10/side
  • Dumbbell Skull Crusher Drop Set 3x(4-8)+(6-10)
  • Neutral Grip Kettlebell Push-up 3xmax

Day 3

Deadlift > work up to a 1RM @ RPE 9

  • Kroc Row 4×8/side
  • Half Kneeling Barbell Shoulder Press 4×10
  • Kettlebell Gorilla Row + Sumo Deadlift 3x(5/5)+(10)
  • Quake Bar Bench 3×15-20