Day 27

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3-3-3)

C. Strength

Deadlift (12-10-8-6-3-1)

D. Super Set 

Three sets of,

Banded Good Morning x 15

Walking Lunge x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 98

A. Max Effort Movement

Bench Press (Fat Gripz) - work up to today's 3RM

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

T- Bar Row 4 x 8-12

Rest 30s

Face Pull 4 x 12

Rest 30s

D. Vanity Work Superset 

EZ Bar Curls 3 x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s