Warm Up:
- Front Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Back Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: Red Band x 5x20
Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 4, 4, 4
- Face Pulls: Green Band x 4x13
Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5, 5
- Face Pulls: Green band x 4x12
Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 1x10, 40x 3x10 each leg
- Standing Calf Raises: 20x 2x15, 15x 2x15
Conditioning:
Crossrope:
- Beginner Challenge Day 11
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