NOTE: Changed Warm Up from 3×10 Swings & 2×10 Slingshots/55KB
to 2×10 Two Arm Swings & 4×5 Slingshots with 70KB
Super Set
Pull Over (15,12,8,8) 17.5,22.5,32.5,25/BAR
Pull Up (3×10) 10,10,9
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 25,30,42.5,42.5,30,25
Force Set
One Arm Row (5×5) L/R 70KB
Single Set
Deadlift (15,12,8,8) 37.5,45,70,45/BAR
Super Set
Reverse Fly (15,12) 22.5/25
Plank Rotation (30sec/30sec) 22.5/25