Conventional Deadlift (3’s @ 600):
135×10
225×5
315×5
420×3
480×3
540×4
Deadlift:
315×6
315×6
315×6
SLDL:
315×10
315×10
315×10
BB Row (wide overhand):
225×6
225×6
225×6
GHRs (4-2):
×12-12-12
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Seated Calf Raise:
90×30-45×30
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15
BTN Pulldowns (held @ bottom):
100×15
100×15
100×15
CG Pulldowns (superset with pushdowns, held @ bottom):
100×15
100×15
100×15
Rope Lat Pushdowns (two ropes, strict form):
110×15
110×15
110×15
Standing BB Curls (various grips):
35×25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 65 minutes