ATG Squats (3’s @ 470):
135×10
225×5
330×3
375×3
425×3 (paused)
ATG Zercher Squats:
225×5
275×5
325×5
375×5
Leg Extensions:
235×10-10-10
235×10-10-10
DB Shrugs:
70s ×50
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100-50×20
Pulldowns (overhand, neutral wide grip):
120-100-80-60×12-40×20
Hammer Chins:
×12
×12
×12
Hanging Scapular Retractions:
×12
×12
×12
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes