Monday

Back squat 8 x 2 @ 90%

Heavy Walkout, 3 x 15 seconds @ 110%

SS: A) DB Deadlift 4 x 8-10

B)Alternating DB Front Rack lunge, 4 x 12

Glute Ham Raise negative, 4 x 5 as slow AP

Plank KB taps, 3 x 30 (L+R=1)

Wednesday

Bench Press 8 x 2 @ 90%

Heavy Hold, 3 x 15 seconds @110%

SS: A) DB Shoulder Press, 3 x 10-12 (inc. weight)

B) DB chest fly 3 x10-12

Lat Pull-downs 3 x 15-20

Weighted Situps, 3 x 15

Friday

Deadlift 8 x 2 @ 90%

Front Squat 5 x 8 moderate (~60ish%)

SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)

B) Russian KB Swing, 4 x 12-16

Zottman Curls, 3 x 10-12 (Light and controlled)

Tabata Hanging Knee raise, 4 minutes, 20 on 10 off