Strength Training:
Squats, Core, and Calves Circuit (every 3:30):
- Safety Bar Squats: 100x10, 130x9, 160x8, 190x7, 220x6, 250x 5x5
- Vacuum Trunk Twists: 10x20
- Standing Calf Raises: 75x 8x11, 2x10
Single Leg Hamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 89x 5x8
- Hanging Knees to Elbows: 1x10, 4x9
Conditioning:
Tabata Air Squats:
- 2x16, 6x15
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