~ Last set is As many Reps As Possible (AMRAP)

~ Progress with 2.5lbs for upper body, 5lbs for lower body

~ If final AMRAP set hits 10+ reps, double weight increase the next session

~ If you fail to make 5 reps in the FINAL SET, deload by 10% the next session

~ Any barbell row variant will do (yates rows he likes)  

~ Power cleans to warmup for deadlifts  

~ Chinups are palms facing you, shoulder width apart