Warm-up:
DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation
ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Deadlift Variation
Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation
Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Unilateral Leg Variation
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Primary Squat:
DB Reverse Lunge
BWx7
45×7
50×7
55x7x3
Primary Bench:
Dumbbell Bench Press
45×7
50×7
55x7x4
Secondary Bench:
Seated Dumbbell Press
35×8
40×8
45x8x3
Primary Deadlift:
Kroc Row
65×7
70×7
75x7x3