Monday

Back squat 5 x 4 @ 80%

Sumo Deadlifts 4 x 6-8 moderate (~65ish%)

SS: A) DB Deadlift 4 x 8-10

B)Alternating DB Front Rack lunge, 4 x 12

Glute Ham Raise negative, 4 x 5 as slow AP

Plank KB taps, 3 x 30 (L+R=1)

Wednesday

Bench Press 5 x 4 @80%

Barbell bent-over Row, 3 x 10-12 heavy

SS: A) DB Shoulder Press, 3 x 10-12

B) DB chest fly 3 x10-12

Lat Pull-downs 3 x 15-20 (add weight)

Weighted Planks, 4 x 30 seconds

Friday

Deadlift 5 x 4 @ 80%

Front Squat 4 x 8-10 moderate (~60ish%)

SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)

B) Russian KB Swing, 4 x 12-16

Hammer Curls, 3 x 10-12

Tabata Hanging Knee raise, 4 minutes, 20 on 10 off