Warm-Up
1a.) 3 Way Shoulders (Lateral Raise, Front Raise, Military Press)
2 sets of 10,10,10 reps
1b.) TRX Rows or Bodyweight Pullups
2 sets of 12-15 reps
2a.) DB/KB Farmers Carries
3 sets of 40yards
2b.) Heel Elevated Bodyweight Squats (Preferred on 45lb Iron Plate)
3 sets of 20 reps
Workout
1a.) Band Terminal Knee Ext.
4 sets of 15 each leg
1b.) GHD
4 sets of 5 reps
2a.) Barbell/Hex Bar Deadlift
1 set of 10@50%, 4 sets of 8@60%
2b.) Band/Cable Rear Delt Pulls
5 sets of 15 reps
3a.) KB RDL (Toes Elevated)
4 sets of 10 reps
3a.) Band/Cable Lat Pulldowns
4 sets of 15 reps
4a.) Barbell Hang Cleans
4 sets 3 reps @60%
4b.) Barbell Bent Over Rows
4 sets 10 reps
4c.) Bodyweight Split Squats
4 sets of 8 reps each leg
Finisher
Machine Leg Curls
10-9-8-7-6-5-4-3-2-1