Dynamic Warm-up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Toes to Bar or Knees to Elbows: 3x10 Toes to Bar or Knees to Elbows: Plank: 2xMax 3x10 Side Plank: 2xMax (each) 2x10 Bar Warmup: Upright Row 2x10 Bar Warmup: 2x10 Bar Warmup: Good Morning Upright Row Upright Row Lifting Warm-up Pendlay Row Good Morning Good Morning Overhead Squat Pendlay Row Pendlay Row Overhead Squat Overhead Squat Hip Bridge (Advanced: single leg): 2x10 reps Pull-Ups (Advanced: use towels): Hip Bridge (Advanced: single leg): 2x10 2x10 reps Rack Squat Stretch Back Squat (calculate based on working max): 10 x 40% 5 x 50% Hang Clean and Press (or Jerk): 5 x 75% 4x3 3 x 85% Back Squat (calculate based on 1+ x 95% working max): Bench Press: 10 x 40% 10 x 40% ALTERNATE FRONT SQUAT & PULL- 5 x 50% 5 x 50% UPS: 5 x 75% 5 x 75% Front Squat: 3 x 85% 3 x 85% 5 x 75% Primary Lifts 1+ x 95% 1+ x 95% 5 x 80% 5 x 80% ALTERNATE BETWEEN: ALTERNATE WITH BENCH Pull-Ups: 4x10 (assisted if needed. Weighted Step-Ups: PRESS: Advanced: use towels) 5x10 each leg After first 3 sets: Pull-Ups: 5x10 (assisted if needed. Partner Med Ball Punch: 20x Incline Bench (based on 90% of flat Advanced: use towels) bench number): After final 3 sets of Bench Press: 10 x 40% Pendlay Row: 3x8 5 x 50% 5 x 75% 3 x 85% 1+ x 95% 5 x 75% Cossack Squat 2x10 each leg Dips: 3x10 Glute-Ham Raise: 2x10 Auxilary Lifts Single-Leg Stepdown 2x10 each leg 3-Way Shoulder Raises: 3x10 Single-Leg RDL: 2x15 each