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- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat
- 125lbs 1×5
- 145lbs 1×5
- 165lbs 1×5
- OHP Warmup
- Bar Only (35lbs) 1×10
- 40lbs 1×5
- 45lbs 1×5
- 55lbs 1×5
- OHP 5/3/1 (5’s)
- 60lbs 1×5
- 70lbs 1×5
- 80lbs 1×12
- 60lbs 1×15 (FSL)
- Deadlift Warmup
- 65lbs 1×10
- 85lbs 1×5
- 105lbs 1×5
- 130lbs 1×5
- Deadlift 5/3/1 (5’s)
- 140lbs 1×5
- 160lbs 1×5
- 180lbs 1×5
- 140lbs 1×5 (FSL)
- Bench Dips 3×10
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