10.30.18
Warm up:
- Hip flexor stretch: 4 x 30 seconds each leg
- Kettlebell plie squat: 4 x 25, 4kg
- EZ bar stiff legged deadlift: 4 x 25, 20 lbs
Workout:
- Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
- Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
- Box squats: 4 x 8-10, 180 lbs
- Barbell box front squats: 4 x 8-10, 105 lbs
Superset:
- Single leg leg press: 4 x 8-10 each leg, 208 lbs
- Narrow stance linear leg press: 4 x 8-10, 208 lbs
- Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg
Cardio:
- Stair climber: 15 minutes, level 6
- Treadmill: incline 3.0, speed, 3.5, 5 minutes
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