Deload.
DE ATG Squat (mix of paused reps and dive-bombs):
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
315×2 (high bar)
315×2 (low bar)
225×2 (zombie front squat)
225×2 (zombie front squat)
225×2 (zombie front squat)
Seated Leg Extension:
130×15-15-15-15-15
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Rope Cable Face Pulls (two ropes):
30×20-20-20
Single arm DB Curls (holding opposite arm in concentric position):
15×10-10-10
Single arm DB Hammer Curls (holding opposite arm in concentric position):
15×10-10-10
DB Curls/DB Hammer Curls:
15s ×10-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes