Hopefully your legs are not too sore from all the squats. No chest or quads today!! Last workout of the week so make it a good one. I added a few additional warm up exercises for this workout on top of the two that are already on Youtube.
3 rounds of each complex - Video Link
1 leg deadlift (back leg on the ground) x 8/leg
Overhead pulls x 10 (this can be done on the ground or the bench)
Prone superman holds with half rainbows x 10 (not sure there is a proper name for this one)
1 Leg glute hold with Opposite leg drop 10x/leg
Slider squat (focus on the weight staying over the balancing leg and get nice and deep so you feel the glutes) x 8/side
Reverse row x 10