Week 15

Day 1

Squat - 1x2 - same weight 

Deadlift - 1x2 - same weight

Barbell RDL - 3x15 - 90% of last week

Barbell Hip Thrusts - 4x8 - 90% of last week

Seated Preacher Curls - 2x15 - 90% of last week

"Death By" - Burpees

Day 2

Bench Press - 1x2 - same weight

Incline DB Bench - 3x12 - 90% of last week

Flat KB Flys - 3x12 - 90% of last week

Deficit Strict HSPU - 3 x max reps - rest 90s-120s between efforts 

Reverse Flys - 3x12

50 calorie bike, rest 3, 40 calorie bike, rest 2:30, 30 calorie bike, rest 2, 20 calorie bike, rest 90s, 10 calorie bike

Day 3

Pause Back Squats - 1x2 - same weight

Static Barbell Lunges -  4x15 (each leg) - 90% of last week

Weighted Hip Extensions - 3x15 - 90% of last week

Weighted Box Jump - 3x6 (vest or dumbbells) 

EMOTM x 10 minutes
Even - 6-10 t2b
Odd - 15/12 calorie bike

Day 4

Spoto Press - 1x2 - same weight

One Arm DB Row (each arm) - 3x12  - 90% of last week

Single Arm Seated DB Press - 3x10 (each arm) - 90% of last week

Wall-Walks - 3x5 - 60s rest b/w sets

Band Pull-Aparts - 3x20

Banded KB Swings - 3x15

5x40s weighted reverse plank, 20s rest