Day 1 -
Speed Bench w/ mini band - 45% 9sets, 3 reps
Close Grip Board Press w/ mini band - 4x4 RPE 8
Seated Row - x40reps
Machine Leg Curls - x40reps
Upper Back Choice - x40reps
Day 2 -
Sumo Dead - 78-83%, 18 Total reps(3-4 range)
Front Squat w/ 80lbs chain - 2x3 RPE 8, 2x3 8-10% drop
BB Suit Case Holds - 3 sets/side
Snatch Shurgs - x40reps
Day 3 -
Bench Press - 78-83%, 18-21 total reps
Incline Press w/ 80lbs chain - 2x3 RPE 8, 2x3 8-10% drop
DB Row - x40reps
KB Tricep Rollout - x40reps
Scare Crows - x40reps
Day 4 -
Squat - 78-83%, 18 Total reps
Speed deads w/ mini bands, 40-45%, 10-12x1
Pull-ups - x40reps
Leg Curls - x40reps