As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
| Aerobic Warm up | At least 10 min |
| General Lifts (Do not circuit) | Session 1 | Session 2 | Session 3 |
*** Add one set of Skierg or rollerboard between each different exercise (4 total) | | | |
| Bench Press | 3 x 5 medium | 3 x 5 med / heavy | 3 x 5 heavy |
| Back Squat | 3 x 5 med | 3 x 5 med / heavy | 3 x 4 heavy |
| Weighted pull ups | 3 x 4 med | 3 x 4 heavy | 3 x 4 heavy |
| Dead lift (hex bar if possible) | 3 x 5 med | 3 x 5 heavy | 3 x 5 heavy |
