Day 3:
Squat +5-10lb x 5 reps x 3 sets
Bench Press +2.5lb x 5 reps x 3 sets
Barbell Good Morning warm up to 70lb x 10 reps x 3 sets
DB Single Arm Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank 3 sets x 45 sec
Day 4:
Deadlift +5-10lb x 5 reps x 3 sets
Overhead Press +2.5lb x reps x 3 sets
Barbell RDL warm up to 105lb x 10 reps x 3 sets
Face Pulls 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 3 sets x 45 sec