Monday
5x5 Back Squat
Alternate with 6-8 Seated Arnold Press
21-15-9
Cal Row
Hang Power Cleans
Wednesday
4 sets of 6 Deadlifts
Find a heavy weight for your 6 and work at that weight
Alternate with 10-12 Lateral DB Raises
20 minutes of:
45s Holds with 15s Rest in Between
Plank
Wall Sit
Deadhang
Lunge Hold L
Lunge Hold R
Friday
5x5 Strict Press
Alternate with 10/Leg Single Leg Glute Bridge
3 Rounds for Time
35 DB Deadlifts
35 PVC Pipe Situps
400m Run