Grant: Strength TriSet

Tri-Set x 3
LLT
BB Deadlift Neutral Stance
reps 10
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)
2 10 Controlled 15s (h:m:s)
3 10 Controlled 15s (h:m:s)

Use the Trap Bar instead of barbell. Load 15 pounds on each end.

LLT
MB Plyo Broad Jump
reps 8
load moderate
Tempo explosive
Rest 15s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Reps Load Tempo Rest
1 8 Moderate Explosive 15s (h:m:s)
2 8 Moderate Explosive 15s (h:m:s)
3 8 Moderate Explosive 15s (h:m:s)
LLT
Machine Chest Press
reps 10
load heavy
Tempo controlled
Rest 1'
Set Reps Load Tempo Rest
1 10 Heavy Controlled 1' (h:m:s)
2 10 Heavy Controlled 1' (h:m:s)
3 10 Heavy Controlled 1' (h:m:s)

Moderate to heavy weight.