Strength Training:
Quads, Core, and Upper Back (every 3:00):
- Safety Bar Squats: 76x12, 126x10, 176x8, 226x 5x6
- Vacuum Trunk Twists: 8x20
- Band Pull Aparts: 4x13, 4x12
Hamstrings (every 3:00):
- Single Leg Landmine RDL's: 81x 1x8, 80x 3x8
Lower Leg Superset (every 3:00):
- Standing Calf Raises: 75x 2x15, 6x14
- Tibialis Raises: 26x 2x15, 6x14
Cardio (20:00 minimum):
- Walk/ jog with the dog for 2.02 miles in 23:51
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