GHD Back Extension 2x25 + 10 lbs
Competition Bench Press (with pause) 5x3 at 75% (215/5x3) followed by 1x2 at 85% (250/2)
Touch n Go Larsen Press 4x6 at RPE 7-8 (205/6, 205/6, 220/6, 205/6)
Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)
GHD Back Extension 2x20 + 10 lbs
Ab Wheel Rollout 3x10
Tempo Squat 3x6 at 60% (275/3x6) followed by 1x3 at 70% (325/3)
Close Stance Good Morning 4x6 (SSB, 225/4x6)
Tempo Close Grip Bench Press 4x6 at 60% (175/4x6) followed by 1x4 at 70% (205/4)
Wide Grip Chins 60 total - however you'd like to split up (done in sets of 5 throughout the workout)
Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (88 lb. KB)
Deficit (1-2") Deadlift 1x4 at 75% (395/4) followed by 4x4 at 65% with the main goal being bar speed on that 4x4 (340/4x4) (standing on 45 lb. bumper plate)
Cossack Squat 3x10/side
KB Windmill 3x10/side
Single Arm Paused DB Press 5x10/side - heavy as possible on these (75/5x10)
Banded Tricep Extension 125 reps - as non stop as possible
GHD Back Extension 2x25
Competition Bench Press (with pause) 5x4 at 70% (205/5x4) followed by 1x3 at 80% (235/3)
Paused Larsen Press 3x8 at RPE 7 (185/8, 185/8, 195/8)
Competition Squat 4x4 at 75% (345/4x4) followed by 1x6 at 65% (300/6)
Jack Knife 4x12/side - as few breaks as possible
Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (88 lb/40kg KB)
Deficit (1-2") Deadlift 1x6 at 65% (340/6) followed by 4x4 at 60% with the main goal being bar speed on that 4x4 (315/4x4) (I stood on a 45 lb bumper plate)
Cossack Squat 3x12/side
KB Windmill 3x12/side
Single Arm Paused DB Press 5x12/side - heavy as possible on these (60 lbs for first three sets, 65 lbs for last two sets)
Banded Tricep Extension 100 reps - as non stop as possible
