Strength Training:
Quads, Core, and Upper Back (every 3:00):
- Safety Bar Squats: 77x12, 127x10, 177x8, 227x 5x6
- Vacuum Trunk Twists: 8x20
- Band Pull Aparts: 4x13, 4x12
Hamstrings (every 3:00):
- Single Leg Landmine RDL's: 82x 2x8, 81x 2x8
Lower Leg Superset (every 3:00):
- Standing Calf Raises: 75x 8x8 (4-second stretch)
- Tibialis Raises: 35x 8x8
Cardio (20:00 minimum):
- Walk/ jog with the dog for 2.01 miles in 22:28.
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