Prep/activations

A1 banded rack deadlifts – 1-2 sets, 2 minutes rest before working sets

B1 bridges* – 8-10 reps
B2 ring pull ups/close grip pull ups** – 3-10 reps
4 sets, 1 minute rest between rounds
*last set is a triple drop, ending with body weight. Add a band above knees for all the drops
**alternate between ring and close grip. Two sets of each (alternated with the four sets of bridges). The first set of each heaviest (body weight if possible). The next two with lighter weight (band assisted)

C1 walking lunges – 20 steps
C2 tbar rows*- 8-10 reps
3 sets, 1 minute rest between rounds
*the last set of rows is a double drop set. Only after the last set, complete the next three exercises for a giant set for 1 round:
C3 back supported hammer curls – 10 reps
C4 Incline DB curls – 10 reps
C5 forehead DB rear delt raise – 15-20 reps

BUTT STUFF!

D1 banded abduction bridges – 10 reps
D2 banded bridges – 10 reps
D3 banded hip extended abductions – 10 reps
D4 banded seated ground abduction – 10 reps
D5 deficit goblet deadlifts
2 sets*, 30 seconds rest between rounds.
*first round with a heavy band. Next round drop to lighter band