Day 1

Front Squat 5×3 @ RPE 8

  • Barbell Romanian Deadlift 3×10
  • Dumbbell 1 1/4 Squat 3×8
  • Weighted Box Jump 3×8
  • Farmer Walk + Romanian Deadlift 3×5+5
  • TRX Row 3×15
  • Double Leg Drop x 30

Day 2

Bench Press > work up to a 3RM @ RPE 9 > subtract 15% > max reps > subtract 15% > max reps

  • Incline Dumbbell Press (45/30/flat) 3×8+8+8
  • Overhead Waiter Walk 3×1/1
  • Wide Elbow Push-Up 3×5-8
  • Dumbbell Skull Crusher 3×10-12
  • Parallette Jump Out 3×15
  • Barbell Curl 3×10
  • Ab Wheel Roll-Out 3×6-8

Day 3

Deadlift > work up to a 3RM @ RPE 8 > 3 reps E2MOM x 5 sets

  • Barbell Shoulder Press 4×8
  • Single Arm Suitcase Deadlift 4×10/side

Finisher: 4 Rounds:

  • Power Clean + Overhead Press x 5
  • Med Ball Slams x 8