Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Bent Over Row
C. 3 x 12 DB Bench Press
D. 3 x 12 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Front Squat
C. 3 x 12 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 8 Deficit Deadlift
C. 3 x 8 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges