Good speed work; 30s rests.
Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×3
Seated Leg Extension:
100×15
130×15
170×15
200×15
80× 60s hold
Weighted Decline Situps:
+65×10
+65×10
+65×12
Decline Broomstick Twists:
+23×25
+23×25
Squats:
45×25
Band Pull-Aparts:
×25-25-25-25-25
Duration: 42 minutes