Monday

DB Bench Press, 4 x 10-12 (301)

DB Z-press 4 x 8-10

SS: A) Lat Pull-downs 3 x 15 (30×1)

B) Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

Russian Twists 3 x 15 (L+R=1)

Tuesday

Goblet Squat 4 x 10-12 (301)

SS: A) Russian KB Swings 4 x 12

B) Single Leg Deadlifts, 4 x 8/leg

Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row

Banded Pull-throughs 4 x 30

Weighted Wall-sits, 4 x :45 seconds

Thursday

DB Deadlift 4 x 10-12 (301)

DB Power Cleans 4 x 8-10

SS A) Weighted Step-ups, 4 x 12/leg

B) DB Bent-over Rows, 4 x 12

Banded Calf Raises

Weighted situps 3 x 15

Friday

DB Strict Press 4 x 10-12 (301)

SS: A) Inverted Rows 4 x 10-12

B) Push-ups (from knees if needed) 4 x 8-10

DB Bench press, Tabata

I’s, T’s , Y’s and W’s 3 x 10

Weighted Planks, 3 x 30 seconds (More Weight) no feet on the wall