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

Glute Ham Raise negative, 4 x 5 as slow AP

Plank Pull-throughs, 4 x 20 (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

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

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

Banded KB Swings, 4 x 8-12

Banded Box Step-ups, 3 x 20/leg

Banded Leg extensions x 100 reps

GHD Situp, tabata

Friday

Band Resisted Bench Press, 8×3 @50%

Supinated Pull-up Negatives 5 x 5 (301)

See-Saw Press, Tabata

Banded Push-up, Tabata

Banded Tricep Push-downs x 150

Banded bicep curls x 150