Saturday
Vertical Pull of your choice [Neutral Grip Pull Downs] x11 @6, x11 @7, x11 @8 plus 3 down sets (repeat)
80x11
90x11
100x11 x 3
3ct Pause Bench x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
95x11
135x11
135 x 5
135 x 5
135 x 5
135 x 5
Straight Bar Rows Warm up to 8RM load. Maximize NL 12 minutes
90lbs (belt squat Straight bar rows) x 50 reps total
GPP
Abs & Rows max volume in 15 minutes (each) [ Pull-Ups & Standing Ab Pull Downs w/Avg Band]
Mobility 10 minutes
Aerobic Maintenance 20 minutes
Passive Recovery None