The Golden Six

Back Squat 4x10
Floor Press/ Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 3x10
Bicep curl 3x10
Abmat 3x20-30

Load 60-80% 1RM max. Emphasize quality.

WARM UP

3min Ergo

2 Rounds
8 Barbell Back Squats
8 Push Ups / Barbell Bench Press
8 Scap Pull ups
8 Barbell Press
8 Light Biceps curls
30 SEC hollow hold