PART 1 — LOWER BODY FOUNDATION Back Squats: 10–10–10–10 Superset with Weighted Back Extensions: 10–10–10–10 Stimulus Leg strength posterior chain durability. Moderate load you can repeat with control. Expect legs and low back to be lit up. PART 2 — UPPER BODY PULL PUSH Barbell Bent-Over Rows: 10–10–10–10 Superset with Dips: 10–10–10–10–10 Stimulus Upper body strength endurance. Mid-back, lats, triceps, chest — constant tension and pump. PART 3 — FINISHER 10:00 Minutes: Weighted Burpee Box Step-O

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