Deadlift (Conventional or Sumo) 2×5, 2×3, 2×2

Barbell Front Rack Reverse Lunge 2x6e, 2x4e
DB Z-Press 4×10

Barbell Glute Bridge 3×10
DB Wtd. Side Plank 3×20-30″/Side

Deadlift (Any stance) 2×7, 3×5

Barbell Front Rack Reverse Lunge 4x6e
DB Z-Press 4×8

Barbell Glute Bridge 3×12
DB Renegade Row 3x10e

Sumo Deadlift 3×5, 3×3

Strict Press 10, 7, 5, 3
DB/KB FFE Split Squat 4×5-8e

3 Sets:
20yd Bear Crawl*
40yd Suitcase Carry (L/R)

*1st Set: Forward
2nd Set: Lateral (10yd L/R)
3rd Set: Backward

Sumo Deadlift 3×7, 2×5

Strict Press 2×10, 2×7
DB FFE Split Squat 3x8e

0:40 on/0:10 off x 3 Rounds:
1. SA Plank (0:20 L/0:20 R)
2. Suitcase Carry (L)
3. Suitcase Carry (R)

Sumo Deadlift 5×5

Strict Press 2×7, 2×5
DB FFE Split Squat 4x8e

3 Sets:
1. 20yd Bear Crawl
2. 40yd Suitcase Carry (L)
3. 40yd Suitcase Carry (R)

Testing Day
15’ Build to Back Squat 1RM

12’ Build to OH Press 1RM

15’ Build to Deadlift 1RM

Suggested Warm-up Strategy:
5-8 Reps @ 50-60%
3-5 Reps @ 60-70%
2-3 Reps @ 70-80%
1-2 Reps @ 80-90%
Then, […]

Back Squat
2×4, 2×3, 2×2 (Building up to 85-90% of 1RM)

OH Press 2×5, 2×3
Weighted Side Plank 3×20”/20”

Deadlift 5, 4, 3 (Whichever stance you prefer)
DB Renegade Row 3×8-10e

Back Squat
2×5, 2×4, 2×3 (Building up to 80-85% of 1RM)

OH Press 2×8, 2×5
Side Plank Leg Lifts 3x10e

Deadlift 3×5 (Whichever stance you prefer)
SA Plank 3×20”/20”