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 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)