Warm Up:
- Front Squats: 45x9, 95x8, 135x7, 155x6, 185x5
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20
Strength Training:
Front Squats (5x4) with Jump Rope:
- Squats: 205x 5x4
- Jump Rope: 5x 50
Cosack Squats (5x8) with Jump Rope:
- Squatss: 5x 5x8
- Jump Rope: 5x50
1-Leg Romanian Deadlifts (5x12) with Jump Rope:
- RDL's: 26x 5x12 each leg
- Jump Rope: 5x50
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