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 3x13, 1x12
Strength Training:
Sumo Deadlifts and Vacuum Trunk Twists:
- SDL's: 339x 3x5
- VTT: 3x20
Conventional Deadlifts and Vacuum Trunk Twists:
- CDL's: 339x 3x5
- VTT: 3x20
Alternating Reverse Lunges:
- 0x 120 lunges (60 each leg)
Cardio:
Heavy Jump Rope:
- 10:00 EMOM of 70 jumps each minute
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