KB Goblet Squats (heels on 5# plates):
106×10
106×10
106×10
KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
ATG Squats (high-bar, paused, 50%):
135×10
225×5
265×2
265×2
265×2
265×2
Conventional Deadlift (50%):
225×5
315×2
315×2
315×2
315×5
Seated Leg Extension:
235×10
235×10
235×10
DB Shrugs:
150s ×30
Lying Reverse Band Squats:
doubled green ×12
doubled green ×12
doubled green ×12
GHR Sit-ups:
×12
×12
×12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes