Monday

Bench Press, 10-8-5-3-3 Building

Strict Press, 4 x 6-8 (301)

Lat Pull-downs 3 x 15-20 (30×1)

Banded Pull-aparts, 3 x 30

Banded Bicep Curls, x 150, break as needed

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

Tuesday

Back Squat, 10-8-5-3-3 Building

SS A) DB Romanian Deadlifts, 3 x 12

B) DB Bent-over Rows, 3 x 12

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

Banded Pull-throughs Tabata

Weighted Wall-sits, 4 x :45 seconds

Thursday

Deadlift 10-8-5-3-3 Building

Reverse Hyper 3 x 8-12, squeeze and hold 1 second

Alternating Reverse Lunges 3 x 20 (Goblet hold KB)

SS: A) Russian KB Swings 3 x 10

B) Seated Row 3 x 12-16

Weighted situps 4 x 15-20

Friday

Strict press 10-8-5-3-3 Building

SS: 1) Inverted Rows 4 x 10-12

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

DB Floor press, Tabata

I’s, T’s , Y’s and W’s 3 x 12

Weighted Planks, 3 x 30 seconds