Day 1

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

  • Double Kettlebell Front Squat 3×10
  • Landmine Romanian Deadlift 3×12
  • Hanging Knee Raise 4×5
  • Landmine Press 4×10/side
  • Med Ball Squat 4×15

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 2×5, 5+

  • Single Side Kettlebell Renegade Row 3×8-10/side
  • Alternating Incline Dumbbell Press 3×10/side
  • Eccentric Focus Chin-Up 3×10-15 second negative
  • Standing Dumbbell Bicep Curl 3×10-12/side
  • Band Rack Push-Up 3xAMAP

Day 3

Deadlift > work up to a 3RM @ RPE 9 > 5×2 E2MOM (every two minutes on the minute)

  • Pendlay Row 4×8
  • Flat Dumbbell 1+1/4 Press 4×10
  • Kettlebell Clean + Press3x5/side
  • Quake Bar Overhead Press 3×10-15
  • Air Squats 3×20