Compressed Volume, Back Focus

Same rationale as for the Compressed Volume Upper Body Focus except focusing on different exercises. In this case:

Deadlift (I tend to do Romanian)
Pull Ups - can be weighted
Ab Exercise - a taxing, low-rep one like ab rollouts

For these exercises I prefer to go with lower reps - usually 5 - and go for 5 rounds. No official rest - you just cycle through the exercises and rounds taking only the rest you need to move between stations and stay alive ;-)

The same caveats apply as for the Compressed Volume Upper Body Focus. You can get a lot of work done in a short space of time, but it hurts and it's important to select weights that are not overambitious. You don't want to have to change weights mid round or fail.

Yes, your muscles get to rest when you are doing a different exercise, but something like deadlift really hits the whole body and suddenly those pull ups become very hard in round number 5! I also discovered recently that basketball rollouts do in fact work your lats.