Monday

Back Squat, build to a heavy single, take 70% and do 4 x 5

Sumo Deadlift, 4 x 6-10 (heavy)

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

B: DB Romanian Deadlift 4 x 10-12

Sorenson Holds, 3 x :45 Seconds

Plank Pull-throughs, 4 x 24 (L+R = 2)

Tuesday

2 Board Bench Press (Heavy single, 4 x 5 @75%)

Z-Press, 3 x 8-10

SS: A) DB Chest Fly 3 x 10-12

B) French Press 3 x 10-12

Cable tricep extension, 3 x 20 (301)

Standing Arnold Press, 4 x 10-12 (Light to moderate)

Thursday

Banded Squat 8 x 3 @55ish % (below parallel)

Dimmel Deadlift, 3 x 15-20 @40ish%

Banded KB Swings, 4 x 8-12

Banded Box Step-ups, 3 x 20/leg

Seated Box Jumps, 4 x 3

GHD Situp, tabata

Friday

Band Resisted Bench Press, 8×3 @55%

SS: A) Lat Pull-overs 3 x 10-12

B) Seated KB Press 3 x 8-10

Banded Push-up, Tabata

Banded Tricep Push-downs x 150

Banded bicep curls x 150