Strength Training:
Quads, Core, and Upper Back (every 3:00):
- Safety Bar Squats: 70x10, 120x9, 170x8, 190x7, 210x6, 230x 5x5
- Standing Calf Raises: 80x 1x10
Single Leg Quads (every 2:30):
- Bulgarian Split Squats: 80x 3x8, 75x 1x8
Single Leg Hamstrings (every 2:30):
- Landmine RDLs: 82x 3x8, 81x 1x8
Hamstrings Finisher (every 2:30):
- Hanging Leg Curls: 0x 4x10
Cardio (20:00 minimum):
- Walk the dog for 2.33 miles in 31:53 (13:40 pace)
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