Saturday 1.09.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 510x 3, 2, 2

Sumo Deadlifts (3x5):
- 410x 5, 4, 4

Standing Calf Raises (3x10-15):
- 160x 13, 13, 12

DB Shrugs (3x10-15):
- 140x 13, 13, 12

Seated Calf Raises (50 reps in as few sets a possible):
- 100x 25, 18, 7

DB Lateral Raises (alternated with Seated Calf Raises):
- 20x 25, 18, 7

Crossover Symmetry:
- 2 rounds of Iron Scap

Conditioning:
- None