Day 1 -
Bench - 84-88%, 9 Total reps, 2-3 rep range; Pause last rep
4 board Press - 3x3 RPE 8-9
Upper Back Choice - x30reps
Row Choice - x30reps
Day 2 -
Sumo Dead - 84-88%, 6 total reps - 2-3 reps range
RDL - 3x5 RPE 8-9
Shrugs - x30reps
Curls - 3x12
Day 3 -
Squat - 84-88% 9 total reps, 2-3 rep range; wraps and belt
Pause Bench - 4x3 RPE 8
Row/Pull choice - x30reps