Step ups use as high a box as you can comfortably step onto
work up to as heavy as you can go for a set of 5 with each leg. Then take 20% of the weight off the bar and do a set of AMRAP with each leg
Back raises. Make an honest effort to get 10 reps with the same weight you did for a set of 5 last week. Then take 20% of the weight off and do an AMRAP set
glute-ham raises with weight. 4 sets of 10, add weight each set so that your last set should be a new PR weight.
Single arm KB swings, 4 sets of 20 use as heavy a KB as you can. Make it hurt!
Chest supported rows 4 sets of 10. we have done these quite a few times now, make sure you make a PR.
pullups do 4 sets of 10
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.