Comp Accumulation Block, Week 4: Day 3 - Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3 

GPP Circuit: DB Row/Dip/Lateral/Curl 5 x 10

Comp Accumulation Block, Week 4: Day 4 – Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3

GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

Conditioning: 6 20s rower sprints 1:40s rest