Strength Training:
Quads and Core (every 3:00):
- Safety Bar Squats: 75x12, 125x10, 175x8, 225x 5x6
- Vacuum Trunk Twists: 8x20
Hamstrings (every 3:00):
- Single Leg Landmine RDL's: 80x 4x8
Lower Leg Superset (every 3:00):
- Standing Calf Raises: 75x 8x14
- Tibialis Raises: 26x 8x15
Cardio (20:00 minimum):
- Walk/ Jog with the dog for 2.03 miles in 24:37.
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