Monday
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @ 225, Back offs @185]

Feet up Bench x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @135, Back off's @115]

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) [Top Set @ 315, Back offs @225]

Feet Up Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat) [Top Set @145, Back off @135]

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) [Top Set and Back off's done with 35lbs DB's, Single Arm, Standing]


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) [Top Set @ 145, Back off at 135]
Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)