Great workout.
Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10
KB Squats (heels on 10# plates):
44s ×10
62s ×10
62s ×10
KB OH Squats (heels on 10# plates):
44s ×10
44s ×10
Wide-stance Squats (low-bar, 65%):
135×10
225×5
315×3
365×2
365×2
365×2
365×2
365×5
Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
choked orange ×15
single leg orange ×15
KB Around-the-worlds:
71×20
71×20
71×20
Shrugs:
225×10
315×10
405×10
495×10
585×10
585×10
Wide-grip Shrugs:
495×10-405×10-315×10
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes