Warm Up:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 265x1
- Back Squats: 45x7, 95x6, 135x5, 185x4, 225x3, 265x2, 315x1
- Vacuum Trunk Twists: 7x20
- Band Pull Aparts: Red Band x 15, 15, 14, 14, 14, 14, 14 (100 reps)
Strength Training:
Back Squats:
- Squats: 265x 4x5
Front Squats:
- Front Squats: 225x 5, 4, 4, 3
Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 40x 4x10 each leg (two 20 lbs DB's)
- Standing Calf Raises: 20x 1x15, 15x 3x15
Conditioning:
Crossrope:
- Beginner Challenge Day 4
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