8/10. Fast squats.
DE Wide-stance Squat:
225×2
245×2
265×2
285×2
305×2
325×2
DE ATG Squat (high-bar):
325×2
305×2
285×2
265×2
245×2
225×2
DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2
Seated Leg Extensions:
130×10
150×10
170×10
190×10
210×10
Single-leg Seated Leg Extensions:
50×10
50×10
50×10
50×10
50×10
BB Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
405×10
315×10
225×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
Seated Curl Machine:
50×10
50×10
50×10
50×10
50×10
OH Cable Curls:
20×12
30×12
30×12
Single-arm Cable Curl:
20×12
20×12
20×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 55 minutes