Prog III Day 1- 1 RM DL

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Warm up- for 1rm 6 reps 140 lbs-

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

2 reps- 200 lbs

In between DLs, did some overhead presses, 5 sets of 5- 50 lbs on BB

Squat rows-
2 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 18 minutes

Release-

15 mins on stationary bike

some shoulder exercises