4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)

4 Sets

Superset

B1

Notes:

Heels Elevated Back Squat

4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)

4 Sets

Superset

C1

Notes:

Glute Kickback

3 sets of 12-15. Go back and forth side to side between C1 & C2 til all sets are complete with no break. Minimal Rest (0s)

3 Sets

Superset

C2

Notes:

Step Up

3 sets of 15-20. Minimal Rest (0s)

3 Sets

Superset

D1

Notes:

Seated Cable Row - Lats

4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Minimal Rest (0s)

4 Sets

Superset

D2

Notes:

DB Flat Press

4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)

4 Sets

Superset

E1

Notes:

Prone Y Raise

3 sets of 10-12 with a 2 second hold in the contraction. Use a very slight incline (15 degrees roughly) instead of flat. Minimal Rest (0s)

3 Sets

Superset

E2

Notes:

Y Raise

3 sets of AMRAP. Use the same weight as F1. Minimal Rest (0s)

3 Sets

Superset

E3

Notes:

Prone Y Raise

Same as E1, but you ought to only be able to get partial range at this point. Get as high as you can and hold the contraction for 5 seconds on each rep. 5 reps like this. Partial Rest (60s)