Superset A.
Deadlift (4×6)
4 sets, 6 reps
-RPE 7
Be explosive with the hips, tempo on the way down. Think "push into the ground and squeeze glute and quads at the top"
Banded Lat Pull Down (3×10/10)
Single Arm Pull Down
-RPE 8-9
Keep your body centered when pulling down. Slightly tilt you chest 45 degrees.
No rest between switching sides

Superset B.
Romanian DeadLift (RDL) (3×15)
Double Dumbbell
-RPE 9
Only go as far as your hamstring will go. Slow coming down, explosive coming up.
Single Leg Hip Thrust (3×10/10)
This is a difficulty exercise so its okay to only use your bodyweight.
-RPE 9

Weighted Chin-ups (3x MAX REPS)
Use a weight that will get you between 5-8 reps.
-RPE 8-9
Use any scale that will get you to those reps.

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