Easy squats, first and last reps of each set paused.
Squats (high bar, 5’s @ 480):
135×10
225×10
295×5
335×5
385×5
ATG Zercher Squats:
225×10
315×10
225×10
Leg Extensions:
140×10-10-10-10-10-115×10-10-10-10-20
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30
Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×25
Hammer Chins (narrow, medium, wide grips):
×10-10-10
Hanging Scapular Retractions:
×10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 42 minutes