3 rounds of:
10 Scapular Pull ups
5 Light pausing Back Squats (pause for 5 seconds at the bottom of each rep)
Back Squats - 4 sets of 5-8 reps @ 70%-76% of your best lift.
:70 seconds rest between sets
*Tempo on each rep is 1 second up, 4 seconds down
Weighted Step ups - 15/15/15/15 (4 sets each leg)
*Rest as needed between sets.
*Don't alternate legs, do all 15 on one leg before starting the other.
*Set the step high enough so your stepping leg is 90 degrees to start.
*Dumbbell in each hand, challenging weight.
5 sets of:
8 Lat Pulldowns (use A-frame bar instead of straight bar)
:60-:90 seconds rest
4 rounds of:
20 Leg Extensions
20 Alternating Backward stepping Lunges (moderate weight dumbbells in each hand)
15 Seated Rows
*Only rest where needed, even if you need to break up sets to complete the number in good technique.