Friday: 112417 (3-5)


Warm-up:

ME Lower: Find 1RM
Sumo Deadlift:

Accessory: 2-4 sets x 6-15 reps
Hamstrings Exercise:

MetCon:
3 RFT:

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Thursday: 061517 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

ME Upper: Find 1RM
Bench Press Exercise

Accessory 1a: 3-5 sets x 2-6+ reps
Quads/Glutes/Hamstrings/Lower Back Exercise

Accessory 1b: 3-5 sets x 2-6+ reps
Triceps/Shoulders Exercise

Accessory 1c: 3-5 sets x 6-15+ reps
Hamstrings Exercise

Accessory 1d: 3-5 sets x 6-15+ reps
Back Exercise