Strength
5/3/1 C3W4 - DLoad
3 x 5 @ 40, 50, 60% of your TM*
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Deadlift
Shoulder Press
Accessory Work
3 rounds / 15 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Ring Row
Step Up
Quadrilateral Dead Bug
Glute Bridge
Supine Incline Plank Reach Through