Monday
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Feet Up Bench x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Row of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Tuesday
Alt Stance Deadlift x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Feet Up Close Grip Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Ab Wheel One set @9. Then three additional sets of half the reps.
Side Plank One set @9. Then three additional sets of half the time.
Thursday
Side Lunges x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Friday
Row of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Feet Up Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)