Warm Up Monster Walks 1-2 sets to fatigue Kang Squats or Good Mornings w/ PVC or Similar 10-15 reps Jefferson Curls, 10 reps Bodyweight Squats, 20 reps Elbow Plank, :20 sec Side Plank, :20 sec each side

Back Squat

10, 6, 2, 1, 5, 5, 5 @ 80, 105, 130, 145, 160, 160, 160 lb

Farmer's Carry

@ 50

Barbell Row

2 x 10 @ 115 lb

Bulgarian Split Squat

2 x 10

Step-Ups

2 x 10

Calf Raise - Single Leg, Standing

Cool Down - Active Recovery

Foam roll sore areas of body for 5 min Up/Down Dog x 10 reps Floor Angel x 20 reps Facet Gaping 1-2 min or 7 deep breaths on each side Thoracic Extension on Foam Roller 2-3 min total Hero Stretch 1-2 min

Warm Up Monster Walks, 1-2 sets to fatigue Banded Shoulder External Rotation at Side, 1-2 sets to fatigue Overhead Press with Band in External Rotation in Frontal & Sagittal Plane, 1-2 sets to fatigue Plank in Push Up Position Star Plank

Shoulder Press

10, 6, 2, 1, 5, 5, 5 @ 45, 45, 60, 70, 75, 75, 75 lb

Chin-Up

Shoulder Press - Single Arm, DB

2 x 10

Rear Delt Raise

2 x 10

Snow Angels - Prone

2 x 10

Cool Down - Active Recovery

Foam roll sore areas of body for 5 min Up/Down Dog x 10 reps Floor Angel x 20 reps Facet Gaping 1-2 min or 7 deep breaths on each side Thoracic Extension on Foam Roller 2-3 min total Hero Stretch 1-2 min

Warm Up Monster Walks, 1-2 sets to fatigue Good Mornings w/ PVC, 10-15 reps Jefferson Curls, 10 reps Walking Lunges, 20 Reps Plank on Elbows, :20 sec Side Plank, :20 sec

Deadlift

10, 6, 2, 1, 5, 5, 5 @ 105, 135, 165, 185, 205, 205, 205 lb

Carry - Single Arm Overhead

@ 50

1-Arm DB Row

2 x 10

Deadlift - Sumo, KB

2 x 10

Single Leg RDL

2 x 10

Sit-up

1 x 100

Cool Down - Active Recovery

Foam roll sore areas of body for 5 min Up/Down Dog x 10 reps Floor Angel x 20 reps Facet Gaping 1-2 min or 7 deep breaths on each side Thoracic Extension on Foam Roller 2-3 min total Hero Stretch 1-2 min