WEIGHTED REVERSE HYPEREXTENSIONS:
1 X 10 (LIGHT)
3 X 6 (SPEED)

BENT ROW:
(PAUSE BAR ON FLOOR EACH REP)
1 X 10
1 X 8
4 X 6

SINGLE ARM D.B. SNATCH:
1 X 5 (EACH SIDE)
2 X 3
4 X 1
1 X 10 (D.B. IN EACH HAND, ALTERNATING SIDES)

PULL UPS:
3 SETS TO FAILURE

LYING BARBELL HIP THRUST:
3 X 8

STANDING BARBELL TWISTS:
3 X 8 (EACH SIDE)

SIDE BENDS:
3 X 8 (HEAVY)

PRONE FLYES:
3 X 15

EXTERNAL THERABAND ROTATORS:
3 X 20

CABLE TOE PULLS:
3 X 20