ATG Squats (3’s @ 500):
135×10
225×5
315×3
350×3
400×3
450×3
ATG Zombie Front Squats:
225×3
275×3
325×5
Leg Extensions:
235×10-10-10
235×10-10-10
Shrugs:
225-315-405-495-585×6
Wide-grip Shrugs:
585-495-405-315-225×8
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30
BTN Pulldowns (neutral grip):
100-90-80-70-60-50-40×12
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes