Warm Up:
Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:
- Sumo DL: 45x6, 135x6, 225x4, 315x3
- Conv. DL: 45x6, 135x6, 225x4, 315x3
- Standing Calf Raises: 40x 1x13, 3x12
Strength Training:
Sumo Deadlifts and Vacuum Trunk Twists:
- SDL's: 335x 3x5
- VTT: 3x20
Conventional Deadlifts and Vacuum Trunk Twists:
- CDL's: 335x 3x5
- VTT: 3x20
Walking Lunges:
- 0x 100 steps (50 each leg)
Cardio:
- 10:00 of rowing (2506m)
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