Monday
Bench Press 3 x 8
Strict Pull-Up 3 x 8
Superset1, 3 x 12 DB Bench Press & 15 Ring Row
Superset2: 3 x 10 Seated OH DB Press & 25 Horizontal Band Pulls
Tuesday
Front Squat 3 x 5
Back Squat 3 x 5
3 x 20 DB Lunge & 15 Bent Over Row
400 Meter Farmers Carry, every 50 paces 10 Push-Ups
Thursday
Snatch Grip RDL 3 x 10
RDL 3 x 8
Deadlift 3 x 5
400 Meter Ball Carry