Day 1

Back Squat > work up to a 5RM @ RPE 8 > 2×5

  • Dumbbell Row 3×10/side
  • Double Kettlebell Front Squat 3×10

Finisher: 5 Rounds:

  • Kettlebell Swing x 15
  • TRX Row x15
  • Plank Hold 3×1 minute

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 2×5 > subtract 10% > AMAP

  • Banded Assisted Chin-Up 3×8-10
  • Weighted Push-Up 3×6-10
  • Dumbbell Skull Crusher 3×10-12
  • Band Tricep Extension 3×15-20
  • Overhead Plate Walk 3×1/1
  • Bicep Band Curls x 50

Day 3

Deadlift > work up to a 5RM @ RPE 8.5 > subtract 10% > 2×5, 5+

  • Deficit Deadlift 4×6
  • Barbell Shoulder Press 4×8

Finisher: 4 Rounds:

  • Kettlebell Clean + Press x 1+6/side
  • Knee to Elbow x 6
  • Med Ball Slam x 12