Strength
5/3/1 C2W1
5 - 3 - 1(+) @ 75, 85, 95% of your TM* / / add 10lbs to your Deadlift & 5lbs to your Shoulder Press
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Deadlift
Shoulder 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
Ring Row
SeeSaw Walk
Hip Thrust
Reverse Squat
Supine Incline Plank