Monday

Back Squat 6 x 3 @70%

Back rack alternating lunges, 3 x 12

SS:

A) DB Romanian Deadlift 4 x 10-12

B) Banded Calf Raises 4 x 20

Weighted Wall-sits 3 x :30-45 seconds

Wednesday

Bench Press 6 x 3 @70%

DB Z-press 4 x 8-10

SS: 4 x 10-12

A) DB Chest Fly

B) DB Bent-over row

Plank Pull-throughs 3 x 30 (L+R =2)

Friday

Deadlift 6 x 3 @70%

Goblet Squat, 4 x 8-10 (3 second negative tempo)

SS:

A) Weighted Step ups 4 x 10/leg

B) Russian KB Swing 4 x 15

Sorenson Hold, 3 x :30-45 seconds