Wednesday 08.23.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 74x10, 104x9, 134x8, 164x7, 194x6, 224x5 (go up 1 pound each week)

- Standing Calf Raises: 80x 2x12, 4x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 72x 4x8 (go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 79x10, 139x9, 189x8, 229x7, 279x6, 319x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 87.5 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None