Monday
Warm-Up: Lightweight Dumbbells 3 x 12ea Bent Over DB Row, Hang Power Clean, Strict Press
Lift 1: 100 Bench Press @ 90% Bodyweight
100 Meter Single Arm Farmers after each break
Lift 2: 100 Bent Over Row @ 90% Bodyweight
50 Double Unders after each break
Tuesday Squat Workout
Warm-Up 2 x 15 DB Squats & 8ea SA KBS
5 x 5 Back Squats
last week of 5 x 5
Superset
3 x 10 DB Lunges & 8 DB RDL, heavier from last week
Thursday Deadlift Workout
3 x 5 Deadlift
last week of 3 x 5
Superset
3 x 10 RDL & DB Glute Bridge Floor Press
3 x 10 Snatch Grip DL & :30 HS Hold