Warm Up:
- No specific warm up
Strength Training:
Front Squats with Vacuum Trunk Twists:
- Squats: 46x10, 76x9, 106x8, 136x7, 166x6, 196x5, 226x 4x4
- Vacuum Trunk Twists: 10x20
Landmine Single Leg RDL's with Jump Rope:
- RDL's: 52x 5x8
- Jump Rope: 5x 53
Cosack Squats with Jump Rope:
- Squats: 5x 2x8, 0x 3x8
- Jump Rope: 5x53
Finisher:
Tabata Squats:
- 17, 17, 17, 16, 16, 16, 16, 16
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