A. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

with controlled eccentric - glute biased
work @RPE 8-9

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

4" incline - controlled eccentric
work @RPE 8-9

B2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

work @RPE 8-9

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

controlled eccentric
rest 30-60sec. btw legs

B1. Seated Alternating Dumbbell Shoulder Press 3 x 12-20

12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press

B2. Supinated Pull-Up 3 x 4-8

4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up

scale with band assisted, 2-3 negatives with 5-15sec. ecc. or feet ass.

C. Accessories

3 sets of:
8-15 seated DB-rot. curls
8-15 BB-Skull crusher (to chin)
6-12 (single leg) Black roll Hamstring Bridges (2sec. hold - each side)
10-20 end range DB-flys
15-20 band pull aparts (1sec. hold)