Monday

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

Anderson Back Squat, 4 x 6-10 (heavy)

Single Leg KB Deadlift 4 x 6-10/leg

SS: 1) Reverse Hyper 3 x 8-12

2) Band Pull-Through 3 x 20-25

Tabata Reverse Crunches

Tuesday

Strict Press (band assisted) find heavy single

Pendlay Row, 3 x 6-10 heavy

DB Floor Press 4 x 10-12 (301)

DB chest fly 3 x10-12

Strict Dips, 3 x AMRAP, rest >60 secs b/w sets

Thursday

Banded Deadlifts 8 x 3 @50% Fast

SS: 1)Banded Russian KB swing 4 x 8-12

2) Goblet Squats 4 x 8-12

Banded Calf raise 3 x 25

Weighted Sit-ups 3 x 15

Banded Face Pulls x 100

Friday

Banded Bench Press 8 x 3 @50%

Supinated Pull-up Negatives 5 x 5 (301)

Tabata See-Saw Press

Tabata Push-ups

Zottman Curls 4 x 8-12

Cuban Press 3 x 8-12