Day 1

Back Squat 3×5 @ RPE 9 or 10-20lbs heavier than previous week

  • Landmine Front Squat 3×10
  • Staggered Stance Romanian Deadlift 3×8/side
  • Dumbbell Step-Up > Step-Up 3×10+5
  • Alternating Single Arm Swing 3×10/side
  • Landmine Row 3×8-10/side

Day 2

Bench Press 3×5 @ RPE 9 or 5-20lbs heavier than last week

  • Chest Supported Row 3×12-15
  • Barbell Floor Press > Push-Up 3×10+5
  • Narrow Grip Chin-Up 3×8
  • Drop Set Dumbbell Skull Crusher 3x(8-10)+(6-10)
  • Double Leg Drops x 50

Day 3

Deadlift > work up to a 2RM @ RPE 9 > 5 sets of 2 every other minute

  • Pendlay Row 4×6
  • Kneeling Dumbbell Curl + Press 4X8/side

Finisher: 18-15-12

  • Shoulder Press
  • Med Ball Slam
  • Dumbbell Romanian Deadlift