Warm Up:
Standing Abs: 3×25 w/ doubled purple band
External Rotations: 3×12 w/ mini band
Hyper Extensions: 3×15
Tricep Pushdowns: 3×15 w/ doubled mini band
Legs Raises: 3×15
Core:
Squats: 12@319.7/145, 12@341.7/155, 12@352.7/160
Polish Pulls: 7@286.6/130, 7@308.6/140, 7@330.7/150
GHRs: 3×8-10
Rhaea Fowler Style Pfister Style Hypers: 3×8-10 w/ 12/5.4 medicine ball
Leg Raises: 3×10 w/ 8/3.6 medicine ball between my feet
Quite the workout, tons of volume, feels awesome. Well the squats sucked, but 12s will do that. Polish pulls are a regular deadlift, lower the bar to the knees then back up to lockout, then back to the floor, then down to the knees, etc. So rep 1 is a regular deadlift, rep 2 is a half, rep 3 is a full, and on like that.