Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 8 Barbell Bent Over Row
C. 3 x 8 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls
Tuesday
A. 5 Sets
3 Deadlift
16 Dual Kettlebell Deadlift
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-10-5-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB Front Squat
D. Glute Finisher TBD\