Strength Training:
Quads, Calves, and Upper Back (every 3:00):
- Safety Bar Squats: 73x11, 103x10, 133x9, 163x8, 193x7, 223x 5x6
- Standing Calf Raises: 75x 9x11, 1x10
- Band Pull Aparts: 10x10
Hamstrings (every 2:30):
- Single Leg Landmine RDL's: 79x 4x8
Cardio (20:00):
Elliptical Machine:
- 10x 2:00 Rounds (alternating forward and backward pedaling)
- All rounds at level 15
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