Day 1

Back Squat > work up to a 3RM @ RPE 9 > subtract %10 > 2×3, 3+

  • Heel Elevated Dumbbell Front Squat 3×10
  • Kettlebell Row on Bench 3×8/side
  • Walking Lunges 3×10/side
  • Kettlebell Gorilla Row 3×6/side > Kettlebell Sumo Deadlift 3×10

Day 2

Bench Press > work up to a 3RM @ RPE 9 > subtract 10% > 2×3 > AMAP w/ slingshot

  • Landmine Row 3×10
  • Seated Alternating Dumbbell Press
  • Banded Pull-Up 3×6-8
  • Flat Dumbbell Press 3×20
  • Ab Wheel Roll-Out 3×10

Day 3

Deadlift > 5, 5, 3, 3, 3 > 10 reps unbroken @ RPE 9

  • Barbell Shoulder Press 4×5
  • Kettlebell Romanian Deadlift 4×8
  • Kettlebell Swing 3×10
  • Quake Bar Overhead Press 3×10
  • Farmer Walk 3×1/1