Monday 3.08.21

A.M. Strength Training:

Warm Up (on the 2:00):

- Front Squats: 47x9, 97x7, 137x5, 187x3, 227x1

- Standing Calf Raises: 50x 2x12, 3x11

Strength Training:

Heavy Squat Movement (on the 2:00)

- Front Squats: 187x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Barbell Romanian Deadlifts: 187x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:30):

- Sissy Squats: 2x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (on the 2:30):

- Supine Hanging Leg Curl: 2x9, 2x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 26 x 4x12 (each leg, not including bar weight)

P.M. Conditioning:

5 Rounds for time:

- 25 Air Squats

- 250m Row

Time: 9:41