| Exercise | Week 1 Sets/Reps | Week 2 Sets/Reps | Week 3 Sets/Reps |
| Barbell Front Squat | 5 reps (10RM) for 6-min | 5 reps (10RM) for 8-min | 5 reps (10RM) for 10-min |
| Pull Up | 5 reps for 6-min | 5 reps for 8-min | 5 reps for 10-min |
| Romanian Deadlift | 5 reps (10RM) for 6-min | 5 reps (10RM) for 8-min | 5 reps (10RM) for 10-min |
| Single Arm Dumbbell Bench Press | 5 reps/L/R (10RM) for 6-min | 5 reps/L/R (10RM) for 8-min | 5 reps/L/R (10RM) for 10-min |
| Barbell Complex* | 3×6/exercise | 3×8/exercise | 3×6/exercise** |
| Dumbbell Pushes | 100 as fast as possible | 100 as fast as possible | 100 as fast as possible |
*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior
***to be done 3 – 4 days a week