Monday
A. 5-3-5-3-5-3-5 Bench Press *focus on heavy 5s
B. 3 x 8 DB Floor Press + 8 Barbell Curl
C. 3 x 12 Banded Bench + 12 Strict Pull Ups
D. 3 x 8 Ring Dips + 8 DB Bent Over Row
E. Finisher: 100 Barbell Reverse Curl *Every Drop = 20 Push Ups
Tuesday
A. 5-1-4-1-3-1-2-1 Sumo DL *Focus on the 1
B. 3 x 8 ea SA Row
C. 3 x 15 Stiff Leg Sumo Deficit Deadlift
D. 3 x :30 Tuck Hang (+weight if possible)
E. 3 x 10ea Clamshells + 20 Pause Barbell Glute Bridges
Thursday
Warm-Up: 3x 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges
A. 2 x 2 Front Squat @ 10/0/X/1
B. 5-1-5-1-5-15 Front Squats *Focus on Heavy 5s
C. 3 x 5ea Tall Box Goblet Step Downs
D. 3 x 15 GHD Sit up + Sumo Good Mornings
E. 3 x 50m Filly Carry (25m/side)