Day 1
Back Squat > work up to a 5RM @ RPE 8 > subtract 10% > 3×5
- Barbell Romanian Deadlift 3×10
- Dumbbell 1 1/4 Front Squat 3×8
- Walking Lunge 3×10/side
- Landmine Row 3×10/side
- Kettlebell Knee Tuck 3×20
Day 2
Bench Press > work up to a 5RM @ RPE 9 > subtract 10% 3×5,5,5+
- Incline Dumbbell Press 3×12
- Strict Knee to Elbow 3×6
- Barbell Press + Overhead Walk 3x(5+1)+(5+1)
- Chest Supported Dumbbell Row 3×12-15
- Fat Grip Band Bicep Curl 3×15-20
- Barbell Curls x 30
- Weighted Sit-Up x 30
Day 3
Deadlift > work up to a 3RM @ RPE 8 > 2 reps every 2 minutes x 6 sets
- Quake Bar Shoulder Press
- Single Side Gorilla Row
Finisher: 4 Rounds:
- Block Run
- Kettlebell Clean + Press x 5/side
- Air Squats x 15
- Burpees x 7
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