Conventional Deadlift (65%):
135×10
225×3
315×3
380×2
380×2
380×2
380×2
380×2
380×2
380×2
380×3
Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold
Zombie Front Squats:
45×10
95×10
145×10
165×10
185×10
Bulgarian Squats:
20s ×10
50s ×10
70s ×10
Weighted Decline Situps:
+80×10
+80×10
+80×12
Decline Broomstick Twists:
+45×10
+45×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes