Monday 9.23.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Deadlift Warm Ups with Vacuum Trunk Twists:
- Sumo Deadlift: 60x5, 150x4, 240x3, 330x2, 420x1
- Conventional Deadlift: 60x5, 150x4, 240x3, 330x2, 420x1
- Vacuum Trunk Twists: 5x20

Sumo Deadlift with Vacuum Trunk Twists:
- Sumo Deadlifts: 330x 4x5
- Vacuum Trunk Twists: 4x20

Conventional Deadlifts with Vacuum Trunk Twists:
- Deadlifts: 330x 4x5
- Vacuum Trunk Twists: 4x20

Single Leg Quads and Calves:
- Bulgarian Split Squats: 40x 4x10 each leg (two 20 lbs DB's)
- Standing Calf Raises: 15x 4x15

Conditioning:
Crossrope:
- 5x :30 on, :30 off with heavy rope
- 5x :30 on, :30 off with light rope