Day 1 -

Bench - 80%, 1x2

4 board Press - 3x3 RPE 7

Upper Back Choice - x30reps

Row Choice - x30reps

 

Day 2 -

Sumo Dead - 70%, 1x2

RDL - 3x5

Shrugs - x30reps

Curls - 3x12

 

Day 3 -

Squat - 80% 1x2

Pause Bench - 3x3

Row/Pull choice - x30reps