Monday 07.24.23

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x5

- Cable Face Pulls: 63x 3x10, 60x3x10

- Band Pull Aparts: 5x10

Single Leg Quads and Upper Back  (every 3:00):

- Safety Bar Bulgarian Split Squats: 70.25 x 4x8

- Cable Face Pulls: 60x 4x10

- Band Pull Aparts: 4x10

Hinge with Calves (every 3:00):

- Deadlift: 95x10, 135x9, 185x8, 225x7, 275x6, 315x5

- Standing Calf Raises: 80x 6x11

Single Leg Hamstrings/Glutes with Calves (every 3:00):

- Landmine RDL's: 85.25x 5x8

- Standing Calf Raises: 80x 4x10

Cardio (300 calories minimum):

- None