Day 1

Back Squat > work up to a 5RM @ RPE 9 > subtract 10% > 2×5

  • Staggered Stance Dumbbell Romanian Deadlift 3×8/side
  • Alternating Single Arm Kettlebell Swing 3×20
  • Walking Lunge 3×10/side
  • Kettlebell 1 1/4 Goblet Squat 3×8
  • TRX Row 3×15
  • Kettlebell Jump-Out 3×15

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 1×5, 1xAMAP

  • Incline Dumbbell Chest Press 3×12
  • Weighted Chin-Up 3x(2+2+2)
  • Barbell Front Raise 3×8-10
  • Dumbbell Skull Crusher 3×10-12
  • Banded Push-Up 3xmax

Day 3

Deadlift > work up to a 2RM @ RPE 9 > subtract 10% > 2 reps every 2 minutes x 5 sets

  • Pendlay Row 4×8
  • Shoulder press 8, 6, 6, 6

Finisher: 18-15-12

  • Med Ball Slam
  • Kettlebell Romanian Deadlift
  • Quake Bar Shoulder Press