Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 72.5 x10, 122.5 x8, 172.5 x6, 222.5 x 5x5
Hip Hinge (every 2:00)
- Conventional Deadlift: 135x10, 225x7, 307x 3x5
Single Leg Quads (every 3:00):
- Bulgarian Split Squats: 81.25 x 4x8
Single Leg Hamstrings/Glutes (every 3:00):
- Landmine RDLs: 81.25x 4x8
Calves and Core (every 2:00)
- Standing Calf Raises: 106.5x 5x10
- Ab Strap Knees to Elbows: 5x6
Grip and Shoulder Work:
- Hollow Hang: 17 seconds
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