Strength
5/3/1 W3
1 x 5 - 3 - 1+ @ 75, 85, 95% of your TM
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Squat
Bench Press
Accessory Work
5 rounds / 10 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Dips
Step up
Push up
Cossack Squat
Ab Wheel