Monday
Dumbbell Step-Up 2x6/side (easy)30lbs
1A Bar Rollout 2x10
1B Natural Glute-Ham Raise 2x8
Single-Leg Squat to Box 2x10/side

Wednesday
1B Weighted Medium-Grip Pull-Up 3x5 (easy)
2A Dumbbell Bench Press 2x6 (easy) 130lbs
2B Head-Supported DB Row 2x6 (easy) 50lb
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 2x10 25lbs


Friday
Deadlift with Bar Slightly Elevated 2x5 275lbs
DB Reverse Lunge 3x6/side 45lbs
Pallof Press 3x10/side 40lbs

Saturday
Speed Bench Press 5x3@55% 1RM, then 1RM test 260lbs
1A Close-Grip bench Press 2x5 185lbs
1B Chest-Supported Row with Neutral Grip 2x5 65lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15