Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Conventional Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20
Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x13
Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x12
Single Leg Quads and Calves:
- Bulgarian Split Squats: 45x 2x10, 40x 2x10 each leg
- Standing Calf Raises: Skipped
Conditioning:
Crossrope:
- Beginner Challenge Day 14
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