Day 1 -
Speed Bench w/ mini band - 40-45% 9-12 sets, 3 reps
Piston Press - 4x8ea RPE 8
Inverted Row - x40reps
BS Pull-apart - x40reps
Tricep Choice - x40reps
Day 2 -
Sumo Dead - 70-75%, 24-28 Total reps
Front Squat - 5x5 RPE 7
SL RDL - 3x10ea
Snatch Shurgs - x40reps
Curls - x40reps
Day 3 -
Bench Press - 70-75%, 24-28 total reps
DB Miliary Press - 4x10, RPE 7-8
Lat Pulls - x40reps
Scare Crows - x50reps
Cable Tricep - x40reps
Day 4 -
Squat - 70-75%, 24 Total reps
Speed deads w/ mini bands, 40-45%, 8x1
Kroc Rows - 1xmax
SB Leg Curls - x40reps