AM: Chest & Back + Conditioning/Core
Warm Up: 50 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Incline Bench Press: 10 x 10 , R :20 (same weight for all sets, should get challenging in later sets and if can't do 10 reps then just do as many as you can for that set) 185lbs x2 135lbs×8
A2. Incline Lying Reverse DB Pulls: 10 x 10 @40X1, R :40 (same weight for all sets; lie on stomach and perform rows with db's) 25×10
B1. Push Ups: 5 x AMRAP unbroken (minimum 10 reps/set), R :20 (go to failure each set) 20,20,18,15,20
B2. Pull Ups: 5 x AMRAP unbroken (minimum 5 reps/set), R :40 (go to failure each set) 6x5
+
Bike 1 min @ moderate to tough effort
:30 sec GH Hollow Hold (lie face up on GHD machine and hold straight out)
Bike 1 min @ moderate to tough effort
25 Feet Anchored Sit Ups (anchor feet with heavy db's)
Bike 1 min @ moderate to tough effort
25 MB Russian Twist w/ feet in air (use 12# hard yellow ball)
x4

PM: Bi's & Tri's + Core
Warm Up: Crossover Symmetry (activation part only)
A1. Hammer Curls: 10 x 10, R :20 (same weight for all sets) 25 lbs x10
A2. Standing OH Tricep Extensions: 10 x 10, R :40 (one db behind head; same weight for all sets) 45lbs×10
B1. Seated Barbell Curls: 10 x 10, R :20 (sit on end of bench or box and place elbows on knees; same weight for all sets) 65 lbs x 10 (last 2 set barely got to 8)
B2. Skull Crushers: 10 x 10, R :40 (lay on bench, keep elbows as close together as possible and bring bar behind head; extend only using triceps don't use chest or shoulders to press it off you; same weight for all sets) 55 lbs x10
+
1:00 Front Plank
:30 sec Side Plank/side
1:00 Push Up Hold (hold the top of a push up position; aka High Plank)
:30 sec Side Bends/side, 70#
x3

Tuesday: Legs
Warm Up: Run easy for 3 minutes, then 3 sets at own pace of 15 PVC OH Squats & 10 steps Walking Lunges
A1. Back Squat: 5 x 6,8,10,12,15 @ 30X3, R :45, (first set is 6 reps, second set is 8 reps and weight gets lighter, third set is 10 reps and weight goes down more, etc…)  
275 lbs,265 lbs,225lbs ,185 lbs,145 lbs

A2. Box Jumps: 5 x 10, R :45 (24" box)
A3. Front Rack Reverse Lunges: 5 x 6/leg, R :45 (same weight all sets) 135 lbs
A4. Shoulders Elevated Glute Bridge: 5 x 10 @30X3, R :45 (place bar across hips during exercise, press through heels and squeeze glutes at the top) 95lbs
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. RDL: 10 x 5 @ 32X1, R :20 (keep back flat and press hips back; don't let bar go below knees; Down for 3 seconds, hold at knee for 2 seconds and explode up each rep) 135 lbs (You already know I don't like deadlift at all )

A2. DB Z-Press: 10 x 5 @30X3, R :40 (sit on floor with legs straight out in front of you) 25 lbs
B1. Back Extensions: 5 x 10 @30X1, R :20
B2. Pull Up Negatives: 5 x :10 sec hold each set for max load, R :40 (add as much weight to body as you can to make this :10 as hard as possible each set) (Did them but you might not want to program often because I would be lieing if I said I was going to keep doing them)
+
Row 20 minutes
*Every 2 minutes get off rower and perform FLR on Rings for :30 seconds

Thursday: Legs
24 min EMOM
1st - 3 Front Squats @ 185#
2nd - 10 Split Squat Jumps
+
RAN (rest as needed)
+
10 min EMOM
1st - 8 RFE Split Squats w/ db by side, barefoot (You can keep them too)
2nd - 6 Goblet Squats, 70#
+
10 min easy cool down (walk/bike/row)