Strength
5/3/1 C3W3
3 x 5 @ 65, 70, 80% of your TM* / / add 10lbs to your squat & 5lbs to your bench
Warm up : 5 @ 40%, 5 @ 45%, 3 @ 50% rest 2:00-3:00 between sets
Deadlift
Shoulder Press
Accessory Work
5 rounds / 10 reps each exercise / can be done a circuit but not for time or rest 1:00 in between rounds
Pull up
Farmer Lunge
Glute Bridge
DB Row
Prone Plank