Back Squat 10-8-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets. Accessory Work: Glute Ham Raise 3×10 OR DB squat 5×10 Optional Accessory: Run 800m x3 -Rest 3 minutes between each effort

Bench Press 4×10 at 60% Bench Press 4×8 at 65% Bench Press 4×6 at 70% Finisher: 3×10 DB Shoulder press DB lateral raise DB front raise 3x :30 ring plank+5 ring push ups