Day 1

Back Squat, Build up to a 3RM

Romanian 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 20 (L+R = 2)

Day 2

Bench Press, Build up to a 3RM

Standing Arnold Press, 4 x 10-12

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

B) French Press 3 x 10-12

Cable tricep extension, 3 x 20 (301)

Banded Face Pulls x 150

Day 3

Low Box Squat 8 x 3 @50ish % (below parallel)

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

SS: A) Bulgarian Split Squat 3 x 10/leg

B) Banded KB Swings, 3 x 15

Banded Box Step-ups, 3 x 20/leg

GHD Situp, tabata

Day 4

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