Warm Up:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Back Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 4x17, 2x16
Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 5, 4
- Face Pulls: Green Band x 3x17
Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5
- Face Pulls: Green band x 1x17, 2x16
Single Leg Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 2x10, 40x 1x10 each leg
Conditioning:
Crossrope:
- Beginner Summer Challenge Day 3
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