Warm Up:
Legs and Core Circuit:
- Front Squats: 45x6, 95x5, 135x4, 185x3
- Back Squats: 45x6, 95x5, 135x4, 185x3
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 45x 1x14, 3x13
Strength Training:
Front Squats and Vacuum Trunk Twists:
- Squats: 185x 3x5
- VTT's: 3x20
Back Squats and Vacuum Trunk Twists:
- Squats: 225x 3x8
- VTT: 2x20
Bulgarian Split Squats:
- 35 x 3x10 each leg (holding a 20 and 15 DB)
Behind the Back Barbell Shrugs and Serratus Crunches:
- Shrugs: 261x 4x10
- Crunches: 70x 4x10 (holding 35's)
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