TUT: 45 seconds, 4 second reps unless noted
Legs and Back

Squat Hold
Bodyweight, 10 lb plate

Squat
45 (31 reps), 95, 135, 155, 95 (25 reps)

RFESS
15 lb DB for 30 seconds- drop DBs-fast reps for last 15 seconds, 15 lb (3 reps of 15 seconds each)

Supine Ball Curl
30 seconds slow, 15 seconds fast (2 sets)

TRX Row
BW, BW, BW (35 reps)

Behind Neck Pulldown
90 for 30 seconds (23 reps)

DB Shrug
50, Drop set 50-40-25 (15 seconds each)

Door Frame Rear Delt Iso
45 second hold