Monday
Warm-Up: 3 x 30m SA Overhead Walk, 10 DB Bench, 20 Pull Aparts
15-12-10 Wide Grip Bench
3 x 12 Pull-Up & Bicep Curl
3 x 12 Ring Dip & Skull Crusher
Tuesday
5 x 1 Front Squat
3 x 15 Front Squat & Chin-Up
3 x 20 Dual KB Front Rack Lunge & Ring Row
Thursday
15-12-10 Back Squat
then, Deadlift, Bench Press & Pull-Up