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 4x13
Strength Training:
Sumo Deadlifts and Vacuum Trunk Twists:
- SDL's: 341x 3x5
- VTT: 3x20
Conventional Deadlifts and Vacuum Trunk Twists:
- CDL's: 341x 3x5
- VTT: 3x20
Alternating Reverse Lunges:
- 0x 124 lunges (62 each leg)
Cardio:
Heavy Jump Rope:
- 10:00 EMOM of 71 jumps each minute
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