Warm Up:
- Deadlift Warm Ups: 135x10, 185x9, 225x8, 275x7, 315x6, 365x5
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 17, 17, 17, 17, 16, 16
Strength Training:
Deadlifts with Vacuum Trunk Twists:
- Deadlifts: 405 x 4x4
- Vacuum Trunk Twists: 4x20
Landmine Single Leg RDL's with Jump Rope:
- RDL's: 45x 5x10
- Jump Rope: 5x50
Cosack Squats with Jump Rope:
- Squats: 0x 5x10
- Jump Rope: 5x50
Finisher:
Tabata Squats:
- 15, then had to stop after 1 round due to time
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