Sunday, April 19

Warmup — Bar Only (45 lb)

#	Exercise	Reps
1	Deadlift	10
2	Upright Row	10
3	Front Squat	10
4	Overhead Press	10
5	Good Morning	10
6	Deadlift	10
7	Upright Row	10
8	Front Squat	10
9	Overhead Press	10
10	Good Morning	10

Deadlift

Set	Weight	Reps
1	135 lb	10
2	135 lb	10
3	155 lb	10
4	155 lb	10
5	165 lb	8
6	165 lb	8
7	195 lb	8
8	195 lb	8
9	215 lb	4
10	215 lb	4
11	215 lb	4
12	215 lb	4

Slow Cleans — Bar Only (45 lb)

Set	Reps
1	10
2	10

Tabata (20s on / 10s off × 8 rounds each)

#	Exercise	Weight
1	Tricep Extension (rounds 1–4)	45 lb
2	Tricep Extension (rounds 5–8)	25 lb
3	Sit-up	45 lb
4	Bicep Curl	45 lb

Post-Workout

Protein shake — 20g protein