Superset Empty Barbell Row and Empty Barbell Shoulder Press 2x20 on each as your warm up
Single Leg Glute Bridge 3x10/side
Hanging Knee Raise (holding 10 lb med ball in between knees) 2x15
Competition Deadlift 3x6 at 65% (340/3x6) followed by 1x4 at 75% (395/4)
Close Stance Good Morning 4x15 - light weight but only 60 seconds rest in between each set (SSB: 155/15, 115/15, 95/15, 95/15)
Pullups - 40 total - split up however you'd like to
Rear Delt Fly superset with Pushup 4x20 on each
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