Paused ATG Squats (low-bar, wraps @ 495+):
135×10
225×5
315×3
405×2
495×1
545×1
495×2 (high-bar)
ATG Zombie Front Squats:
315×3
365×1
415×1
Bulgarian Split Squats:
bw ×10-10
45×10-10
90×10-10
90×10-10
90×10-10
Leg Extensions:
115×10-10-10-10-10
Lying Incline DB Row:
50s ×10-10-10-10-10
Hammer Chins (various widths, superset with retractions):
×10
×10
×12
Hanging Scapular Retractions:
×10
×10
×12
Shrugs:
315×10
405×10
495×10
585×10
495×10
405×10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 70 minutes