Squats (atg – zombie front):
135×10-10
225×10-10
Leg Extensions:
60×10-10-10-10-10-10-10-10-10-10
Wide-grip Shrugs:
225×10-10-10
Shrugs:
225×10-10-10
Seated Cable Row:
70×15-15-15
Seated Pulldown Machine:
70×15-15-15
Hanging Scapular Retractions (narrow, medium, wide grips):
×12
×12
×12
Band Pull-Aparts:
red ×25-25-25-25
Duration: 24 minutes