Barbell Back Squats (hole for a 2 second count at the bottom) 8 sets of 3 reps
Superset with
Plate Wall Sit 8 sets 1 minute 30 second hold
2 minutes rest in between sets
SPLIT 2
Barbell or Trap Bar Deadlifts 5 sets of 3-5 reps (heavier)
Superset with
Barbell RDL 5 sets of 8 reps each side
1 minute 30 seconds rest in between sets
SPLIT 3
Plate Russian Twists 3 sets of 40-50 reps
Superset with
Barbell Roll Out 3 sets of 15-20
1 minute rest in between sets
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