| Lift 8x 1 push press+ 1 push jerk start at around 70% of where you finished last week and after each round, superset with 5-7 RDLs at the same weight start a new set every 3:00 |
| Workout 21-15-9 double dumbbell shoulder to overhead 50/35 deadlifts 225/155 rx+ round of 9 is at 2×70/50 and 315/205 |
| Mobility 10 t spine rotations/side 10 banded internal/ext rotations/side x 2 sets |
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