Day 1

Deadlift w/ Chains, 10 x 2 @60%

Specialty Bar Squatx 4 x 6-10 @60ish %

Single Leg KB Deadlift 4 x 8-10/leg

SS: A) Reverse Hyper 4 x 8-12

B) Band Pull-Through 4 x 25-30

Weighted Planks, 3 x :30 Seconds

Day 2

Barbell Floor Press, 8 x 3 @50%

Iso. Overhead hold, 3 x 10-12 seconds

SS: A) DB Supported Row 3 x 10-12

B) DB Chest Fly 3 x 10-12

I’s,T’s,Y’s, W’s 3 x 10

Banded Face Pulls x 150

Day 3

Front Squat, 8 x 3 @60ish, fast up

Romanian Deadlift, 3 x 10-12 @40ish of DL

SS: A) Banded KB Swings, 4 x 8-12

B) Goblet Squats 4 x 8-12

Banded Box Step-ups, 3 x 20/leg

GHD Situp, tabata

Day 4

Bench Press 1RM