Day 1
High Bar Squat: Pause Squats sets of 3 for a few seconds
Press: 5×5
Deadlift: Volume: 5×5 Overhand Grip with Deficit. OR SLDL for sets of 8 or more.

Day 2
Wide Pull Ups
Dips
Neutral Grip Chin Up
Squat, Reverse Lunges
Assistance Pull Ups

Day 3
1.5 mi run
Jump Rope

Day 4-5
Rest

Day 6
High Bar Squat: Sets of 5
Press: Sets of 8
Deadlift: Speed Pulls off the floor

Day 7
Wide Pull Ups
Dips
Neutral Grip Chin Up
Assistance Pull Ups

Day 8
1.5 mi run
Jump Rope

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