Monday

Wide grip Bench Press 5 x 2, building

Strict Press, 4 x 6-8 (301)

SS: A)DB Floor Press 4 x 10-12

B)Banded Pull-aparts, 4 x 20

DB Bicep Curls, 3 x 10-12 (301)

Plank Pull-throughs 3 x 20 (L+R=2)

Tuesday

Back Squat 5 x 2, building

Barbell Bent-over row, 4 x 6-8 (301)

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

SS: 1) Goblet alternating Lunges, 4 x 16-20

2) Banded Pull-throughs 4 x 20

Wall-Sits 4 x 30 seconds, weighted if too easy

Thursday

Deadlift 5 x 2, building

Barbell Goodmornings 4 x 6-8 (301)

SS A: Russian KB Swings 3 x 12-16

B: Goblet Reverse Lunges 3 x 12/leg

Banded Face Pulls x 100 reps

Weighted situps 4 x 15-20

Friday

Push Press,5 x 2, building

Barbell Floor Press 4 x 6-8 (301)

SS: 1) Inverted Rows 4 x 10-12

2) Cable Cross-over, 4 x 10-12

SS: I’s, T’s , Y’s 3 x 12

Tabata Squat Pulses, 20 on, 10 off, 4 minutes