Strength 1
Back squats
1 x 5
2 x 3
3 x 2
*Compare to 2/12
Strength 2
Pull ups
3 x 5 – weighted
3x max effort reps – strict; or do pull up work such as negatives.
Super set
Back extensions*
3 x 10
*Can also use the reverse hyper or a makeshift set up on the rig.