Strength
Performed as a superset
Sumo deadlift
4. 4. 4. 4. 4 build to a heavy 4 but the last set should not be a limit set, leave a rep or 2 in the tank)
DB bent over row
6. 6. 6. 6. 6 ea arm (challenge yourself, if you get 6 go up)
Performed as a superset
Bulgarian split squat (rear foot elevated, goblet hold)
5. 5. 5. 5 ea leg
Tempo DB RDL (4.1.1.1)
6. 6. 6. 6
Performed as a superset
Neutral grip DB bench
8.8.8.8 (choose one weight and stay with it)
Pull ups (kipping)
8-12 ea set