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6 Week Yessis GPP
by Ramiro M.
3 athletes joined
Program Description
Be sure to warm up before beginning. Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half. Can be run as a 3 week program for intermediate athletes by only running odd weeks. Goals are to: Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season. Adapted/Pulled from Jake Tuura’s 1x20 online.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Feb 14, 2024 10:30
Last Edited
May 07, 2024 10:26
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Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
18-25 Reps
@6
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@6
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@6
4
Push Up
1 Set
18-25 Reps
@6
5
Inverted Row
1 Set
18-25 Reps
@6
6
Good Morning
1 Set
18-25 Reps
@6
7
Band Knee Drive
1 Set
18-25 Reps
@6
8
Band Paw Back
1 Set
18-25 Reps
@6
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@6
10
High Row
1 Set
18-25 Reps
@6
11
Back Extension (Weighted)
1 Set
18-25 Reps
@6
12
Sit Up
1 Set
18-25 Reps
@6
13
Back Extension (Weighted)
1 Set
18-25 Reps
@6
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@6
15
Front Raise
1 Set
18-25 Reps
@6
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@6
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@6
18
Lying Leg Raise
1 Set
18-25 Reps
@6
19
Leg Extension
1 Set
18-25 Reps
@6
20
Seated Hamstring Curl
1 Set
18-25 Reps
@6
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@6
22
Tricep Kickback
1 Set
18-25 Reps
@6
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@6
24
Standing Calf Raise
1 Set
18-25 Reps
@6
25
Banded Tibialis Raise
1 Set
18-25 Reps
@6
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@6
27
Wrist Curls
1 Set
18-25 Reps
@6
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@6
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@6
30
Belly+Chest Breathing
1 Set
18-25 Reps
@6
Day 2
1
Goblet Squat
1 Set
18-25 Reps
@7
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@7
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@7
4
Push Up
1 Set
18-25 Reps
@7
5
Inverted Row
1 Set
18-25 Reps
@7
6
Good Morning
1 Set
18-25 Reps
@7
7
Band Knee Drive
1 Set
18-25 Reps
@7
8
Band Paw Back
1 Set
18-25 Reps
@7
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@7
10
High Row
1 Set
18-25 Reps
@7
11
Back Extension (Weighted)
1 Set
18-25 Reps
@7
12
Sit Up
1 Set
18-25 Reps
@7
13
Back Extension (Weighted)
1 Set
18-25 Reps
@7
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@7
15
Front Raise
1 Set
18-25 Reps
@7
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@7
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@7
18
Lying Leg Raise
1 Set
18-25 Reps
@7
19
Leg Extension
1 Set
18-25 Reps
@7
20
Seated Hamstring Curl
1 Set
18-25 Reps
@7
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
22
Tricep Kickback
1 Set
18-25 Reps
@7
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
24
Standing Calf Raise
1 Set
18-25 Reps
@7
25
Banded Tibialis Raise
1 Set
18-25 Reps
@7
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@7
27
Wrist Curls
1 Set
18-25 Reps
@7
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@7
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@7
30
Belly+Chest Breathing
1 Set
18-25 Reps
@7
Day 3
1
Goblet Squat
1 Set
18-25 Reps
@8
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@8
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@8
4
Push Up
1 Set
18-25 Reps
@8
5
Inverted Row
1 Set
18-25 Reps
@8
6
Good Morning
1 Set
18-25 Reps
@8
7
Band Knee Drive
1 Set
18-25 Reps
@8
8
Band Paw Back
1 Set
18-25 Reps
@8
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@8
10
High Row
1 Set
18-25 Reps
@8
11
Back Extension (Weighted)
1 Set
18-25 Reps
@8
12
Sit Up
1 Set
18-25 Reps
@8
13
Back Extension (Weighted)
1 Set
18-25 Reps
@8
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@8
15
Front Raise
1 Set
18-25 Reps
@8
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@8
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@8
18
Lying Leg Raise
1 Set
18-25 Reps
@8
19
Leg Extension
1 Set
18-25 Reps
@8
20
Seated Hamstring Curl
1 Set
18-25 Reps
@8
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
22
Tricep Kickback
1 Set
18-25 Reps
@8
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
24
Standing Calf Raise
1 Set
18-25 Reps
@8
25
Banded Tibialis Raise
1 Set
18-25 Reps
@8
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@8
27
Wrist Curls
1 Set
18-25 Reps
@8
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@8
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@8
30
Belly+Chest Breathing
1 Set
18-25 Reps
@8
Day 1
1
Goblet Squat
1 Set
18-25 Reps
@7
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@7
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@7
4
Push Up
1 Set
18-25 Reps
@7
5
Inverted Row
1 Set
18-25 Reps
@7
6
Good Morning
1 Set
18-25 Reps
@7
7
Band Knee Drive
1 Set
18-25 Reps
@7
8
Band Paw Back
1 Set
18-25 Reps
@7
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@7
10
High Row
1 Set
18-25 Reps
@7
11
Back Extension (Weighted)
1 Set
18-25 Reps
@7
12
Sit Up
1 Set
18-25 Reps
@7
13
Back Extension (Weighted)
1 Set
18-25 Reps
@7
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@7
15
Front Raise
1 Set
18-25 Reps
@7
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@7
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@7
18
Lying Leg Raise
1 Set
18-25 Reps
@7
19
Leg Extension
1 Set
18-25 Reps
@7
20
Seated Hamstring Curl
1 Set
18-25 Reps
@7
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
22
Tricep Kickback
1 Set
18-25 Reps
@7
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
24
Standing Calf Raise
1 Set
18-25 Reps
@7
25
Banded Tibialis Raise
1 Set
18-25 Reps
@7
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@7
27
Wrist Curls
1 Set
18-25 Reps
@7
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@7
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@7
30
Belly+Chest Breathing
1 Set
18-25 Reps
@7
Day 2
1
Goblet Squat
1 Set
18-25 Reps
@8
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@8
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@8
4
Push Up
1 Set
18-25 Reps
@8
5
Inverted Row
1 Set
18-25 Reps
@8
6
Good Morning
1 Set
18-25 Reps
@8
7
Band Knee Drive
1 Set
18-25 Reps
@8
8
Band Paw Back
1 Set
18-25 Reps
@8
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@8
10
High Row
1 Set
18-25 Reps
@8
11
Back Extension (Weighted)
1 Set
18-25 Reps
@8
12
Sit Up
1 Set
18-25 Reps
@8
13
Back Extension (Weighted)
1 Set
18-25 Reps
@8
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@8
15
Front Raise
1 Set
18-25 Reps
@8
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@8
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@8
18
Lying Leg Raise
1 Set
18-25 Reps
@8
19
Leg Extension
1 Set
18-25 Reps
@8
20
Seated Hamstring Curl
1 Set
18-25 Reps
@8
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
22
Tricep Kickback
1 Set
18-25 Reps
@8
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
24
Standing Calf Raise
1 Set
18-25 Reps
@8
25
Banded Tibialis Raise
1 Set
18-25 Reps
@8
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@8
27
Wrist Curls
1 Set
18-25 Reps
@8
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@8
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@8
30
Belly+Chest Breathing
1 Set
18-25 Reps
@8
Day 3
1
Goblet Squat
1 Set
18-25 Reps
@9
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@9
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@9
4
Push Up
1 Set
18-25 Reps
@9
5
Inverted Row
1 Set
18-25 Reps
@9
6
Good Morning
1 Set
18-25 Reps
@9
7
Band Knee Drive
1 Set
18-25 Reps
@9
8
Band Paw Back
1 Set
18-25 Reps
@9
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@9
10
High Row
1 Set
18-25 Reps
@9
11
Back Extension (Weighted)
1 Set
18-25 Reps
@9
12
Sit Up
1 Set
18-25 Reps
@9
13
Back Extension (Weighted)
1 Set
18-25 Reps
@9
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@9
15
Front Raise
1 Set
18-25 Reps
@9
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@9
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@9
18
Lying Leg Raise
1 Set
18-25 Reps
@9
19
Leg Extension
1 Set
18-25 Reps
@9
20
Seated Hamstring Curl
1 Set
18-25 Reps
@9
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@9
22
Tricep Kickback
1 Set
18-25 Reps
@9
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@9
24
Standing Calf Raise
1 Set
18-25 Reps
@9
25
Banded Tibialis Raise
1 Set
18-25 Reps
@9
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@9
27
Wrist Curls
1 Set
18-25 Reps
@9
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@9
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@9
30
Belly+Chest Breathing
1 Set
18-25 Reps
@9
Day 1
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 2
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 3
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 1
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 2
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 3
1
Front Squat (Barbell)
1 Set
15 Reps
2
Bench Hip Glute
1 Set
15 Reps
3
Bench Hip Groin
1 Set
15 Reps
4
Bench Press (Dumbbell)
1 Set
15 Reps
5
Dumbbell Row
1 Set
15 Reps
6
Romanian Deadlift (Barbell)
1 Set
15 Reps
7
Bench Hip Psoas
1 Set
15 Reps
8
Single Leg Hip Thrust
1 Set
15 Reps
9
Landmine Press
1 Set
15 Reps
10
Chin-Up (Bodyweight)
1 Set
15 Reps
11
Glute-Ham Raise
1 Set
15 Reps
12
Hanging Leg Raise
1 Set
15 Reps
13
Squat (Paused)
1 Set
1 mins
14
Push Up
1 Set
1 mins
15
Split Squat (Bodyweight)
1 Set
1 mins
16
Pull-Up (Bodyweight)
1 Set
1 mins
17
Back Extension
1 Set
1 mins
Day 1
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
1 Set
1.5 mins
12
Push Up
1 Set
1.5 mins
13
Split Squat (Bodyweight)
1 Set
1.5 mins
14
Pull-Up (Bodyweight)
1 Set
1.5 mins
15
Back Extension (Weighted)
1 Set
1.5 mins
Day 2
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
1 Set
1.5 mins
12
Push Up
1 Set
1.5 mins
13
Split Squat (Bodyweight)
1 Set
1.5 mins
14
Pull-Up (Bodyweight)
1 Set
1.5 mins
15
Back Extension (Weighted)
1 Set
1.5 mins
Day 3
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
1 Set
1.5 mins
12
Push Up
2 Sets
1.5 mins
13
Split Squat (Bodyweight)
2 Sets
1.5 mins
14
Pull-Up (Bodyweight)
2 Sets
1.5 mins
15
Back Extension (Weighted)
2 Sets
1.5 mins
Day 3
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
2 Sets
1.5 mins
12
Push Up
2 Sets
1.5 mins
13
Split Squat (Bodyweight)
2 Sets
1.5 mins
14
Pull-Up (Bodyweight)
2 Sets
1.5 mins
15
Back Extension (Weighted)
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
2 Sets
1.5 mins
12
Push Up
2 Sets
1.5 mins
13
Split Squat (Bodyweight)
2 Sets
1.5 mins
14
Pull-Up (Bodyweight)
2 Sets
1.5 mins
15
Back Extension (Weighted)
2 Sets
1.5 mins
Day 1
1
Squat (Barbell)
1 Set
10 Reps
2
Lateral Lunge (Weighted)
1 Set
10 Reps
3
Bench Press (Barbell)
1 Set
10 Reps
4
Barbell Row
1 Set
10 Reps
5
Deadlift (Barbell)
1 Set
10 Reps
6
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
7
Military Press (Barbell)
1 Set
10 Reps
8
Chin-Up (Weighted)
1 Set
10 Reps
9
Glute-Ham Raise
1 Set
10 Reps
10
Torso Twist
1 Set
10 Reps
11
Squat (Paused)
2 Sets
1.5 mins
12
Push Up
2 Sets
1.5 mins
13
Split Squat (Bodyweight)
2 Sets
1.5 mins
14
Pull-Up (Bodyweight)
2 Sets
1.5 mins
15
Back Extension (Weighted)
2 Sets
1.5 mins