| 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 |