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Exercises

Set 1: 1 round
Weights: Light
Deadlifts
10 reps
Rest
Rest
2 minutes
Weights: Light
Deadlifts
8 reps
Rest
Rest
3 minutes
Weights: Moderate
Deadlifts
6 reps
Rest
Rest
3 minutes
Weights: Heavy
Deadlifts
4 reps
Rest
Rest
3 minutes
Weights: Heavy
Deadlifts
2 reps

Set 2: 1 round
Transition
Transition
3 minutes

Set 3: 3 rounds
Leg Press
Weights: Heavy
Leg Press
1 minute
Rest
Rest
2 minutes

Set 4: 1 round
Transition
Transition
1 minute

Set 5: 3 rounds
Barbell Squats
Weights: Moderate
Barbell Squats
1 minute
Rest
Rest
2 minutes

Set 6: 1 round
Transition
Transition
15 seconds

Set 7: 3 rounds
Weights: Heavy
Cable Lat Pull Down
1 minute
Rest
Rest
30 seconds
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
1 minute
Rest
Rest
1 min 30 secs

Set 8: 3 rounds
Weights: Heavy
Seated Cable Row
1 minute
Rest
Rest
30 seconds
Weights: Heavy
Full Range Lat Pulldown
1 minute
Rest
Rest
1 min 30 secs

Set 9: 1 round
Leg Curls
Weights: Moderate
Leg Curls
Reps until failure

Set 10: 1 round
Transition
Transition
1 minute

Set 11: 1 round
Weights: Heavy
Back Extensions
Reps until failure


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