- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round

- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: BSS Face Pulls Ladder

ROUND 2: BSS High-Low Face Pulls Complex

ROUND 3: Anti-Rotation BSS- Resist Away From Lead Leg

ROUND 4: Anti-Rotation BSS- Resist Towards Lead Leg

ROUND 5: Anti-Extension Bulgarian Overhead Triceps Extensions

1-MINUTE BREAK HIGHLY RECOMMENDED HERE

ROUND 6: BSS 1-Arm Rows (Level Changes)

ROUND 7: Bulgarian 1-Arm Rows (Level Changes)

ROUND 8: BSS 2-Arm Chest Presses (Add Hip Dip)

ROUND 9: Ripped-Shirt Zercher BSS

ROUND 10: Overhead Y-Hold BSS

This is a 30-minute workout. If you feel the need to do another 10-round sequence, you simply didn’t do it right the first time.