ATG Squats (3’s @ 460):
135×10
225×10
320×3
370×3
415×3 (paused)
Zombie ATG Squats:
225×5
225×5
225×5 (paused)
Leg Extensions:
235×10-10-10
235×10-10-10
Wide-grip Shrugs:
225×10
315×10
405×10
495×10
585×10
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15
Pulldown Machine (overhand grip):
185-155-125-95-65×10
Hammer Chins:
×10
×10
×10
Hanging Scapular Retractions:
×10
×10
×10
Band Pull-Aparts:
red ×25-25-25-25
Duration: 45 minutes