Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 3×6 (heavy weight, same as last week), 2×8, 1×6 (10lb less)
One Arm Dumbbell Row: 3×8 (medium/heavy weight, same as last week), 2×8 (10lb less)
Parallel Grip Lat Pull Down: 4×12 (medium weight, slow reps)
Medicine Ball Slams: 3×8 (medium/heavy weight)
Farmers Walk with Kettle Bells: 3×20 steps up and back (medium/heavy weight)
Jump Rope: 3×100 revolutions
Stair climber for 10 minutes at level 8.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.