Strength

i) Deadlift 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5/Side SA SL RDL

10 Supine Grip Bent Over Rows

15 Back Extensions

iii) Bench Press 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5 Tempo OH Pull Overs

10 Standing Side Lifts

15 Banded Cross Overs