ATG Squats (3’s @ 480):
135×10
225×5
335×3
385×3
430×3 (paused)
ATG Zombie Front Squats:
225×5
225×5
225×5
Leg Extensions:
235×10-10-10
235×10-10-10
Shrugs:
225×20-20-20
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30
Seated Pulldown Machine:
125-100-80-55×15-45×20
Hammer Chins:
×15
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes