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Warmup: 5min cardio
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Shrugs with back extensions
1.15 / 20
2.12 / 15
3.10 / 12
4.8 / 10
5.6 / 8
6.4 / 6
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Deadlifts with hammer alt. rows
1. 10 / 8 each
2. 10 / 7 each
3. 8 / 6 each
4. 8 / 5 each
5. 6 / 4 each
6 6 / 4 each
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hanging leg swings with reverse bench flys
1.12 / 12
2. 10 / 10
3. 8 / 8
4. 8 / 8