Wednesday 1.25.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 55x 9, 105x 8, 145x 7, 195x 6, 235x 5, 5, 5 (switch to 4's)

Front Rack Step Ups (3x 7-8):
- 75x 8, 8, 8

KB Swings (sets of 10 superset with lunges and step ups):
- 70x 10 sets of 10

Bulgarian Split Squats (3x 11-12):
- 50x 12, 12, 12 (holding 25 lbs DB's)

Single Leg Standing Calf Raises (3x 10-12):
- 0x 10, 10, 10 (super set with split squats)

Recovery:
Banded Face Pulls:
- Green x 10, 10, 10 (superset with split squats and calf raises, switch to black band)