1A. Deadlift 8, 6
1B. Chin Up 4,4

2A. Deadlift 4,4
2B. Wide Grip Pull Up 8,5

1. Pendlay Row (explosive reps) 3 x 8-10

4A. Incline Row 4 x 10
4B. Upper Back 4 x 12

1. Shrugs (Finisher)

Back Squat 10-8-6-5-5
Walking BB Lunges into Sumo DL 8-6-6-6
Hip Thrust 4 x 10
DB elevated Squats into 30 s weighted Wall Sit 4 x 12

Decline DB Bench Press 12-10-8-6
Incline DB Bench Press 4 x 10
DB Seated Shoulder Press 4 x 6
Lateral Raise 4 x 10
Standing Chest Fly into Rear Deltoid 4 x 10

DL 4 x 8
Hip Thrust 4 x 10
Landmine Row 4 x 8
One Hand Row 10-8-8-6
Back Deltoid to BB Row 4 x10

3/4 Walking BB Lunges x 4
3/4 BB Squat 4 x 12
BB Squat 100 x 2 adding weight to next round
BW Walking Lunges into 20 Calf Raises into 150 Singles x 4

Partial BB Curl to Pre Exhaust into Working Set x 3
DIY Arm Blaster with DB x 3
Curl Shakedown 3 min
Tricep Floor Press 3 x 6-8 into 2 x Widowmaker
Dip into Tricep Push Up 3 x 10

Bench Press 4 x 12
Push Press 4 x 8
Alt. DB Incline Bench Press 4 x 10
DB Shoulder Press 4 x 8
Finisher

Tempo DL (2-2-2-2-2) 5 x 4
One Hand Landmine Row 4 x 10
Pullover 4 x 10
Incline Row into Lat Pulldown 4 x 10

Back Squat 5-5-10-25
Hip Thrust 25-10-5-5
Assisted Bulgarian Split Squat 3 x12
DB Drop Lunge (Quad Dominant) 3 x 10
Abductor Resistance Band Finisher

DB Curl 8-10 into Hammer Curl into BB Tricep Extension 8-10 into Tricep Push Up x 3

BB Curl 8-10 into Preacher Curl into Tricep Floor Press 8-10 into DB Tricep Extension x 3

Amrap 10 min.
3 Strict Chin Up
15 Hammer Curls
15 Dips
10 DB Standing DB Extensions

The session will also contain Partials!