Week 10

Day 1 

Deadlift - 95% - 2x2

Weighted Chin-Ups - 3x10

Bent Over Barbell Rows - 3x10 

Weighted Planks - 50x60s superset with 30s hollow hold after each set - rest 2 minutes between efforts 


Day 2 

Bench Press - 95% - 2x2

Weighted Dip - 3x10

Push-ups - 3xmax - rest as needed for most reps possible

21-15-9 - T2B, Kbs @70/53, Burpees
 


Day 3

Squat - 95% - 2x2

Front Squat - 3x10

Bulgarian Split Squat - 3x10 (each leg) 

Banded Hamstring Curl - 3x20

Reverse Tabata Assault Bike - 24 rounds 


Day 4

Press - 95% - 2x2

Seated DB Arnold Press - 3x10

Handstand Push-ups - 3xmax - rest as needed for max reps - no kipping - no resting on head

DB Side Raises - 3x12

DB Pull-Overs - 3x12

2-3 mile run/30 minute steady state cardio