Friday 4.14.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Deadlift (3x3):
- DL/ SDL Warm Ups: 45x 10 (straight leg), 135x 4/4, 225x 3/3, 315x 2/2,
- Work Sets:  370x 3, 3, 3 (375 next week)

Hamstrings and Quads Superset (3x6):
- Sumo Deadlift:  270x 6, 6, 6 (275 next week)
- DB Step Ups (5 bumpers + 25 plate):  30's x 6, 6, 6

Calves and Abs Superset (5x10):
- Standing Calf Raises:  45x 11, 11, 10, 10, 10 (2 seconds at bottom and top)
- Serratus Crunches:  45's x 11, 11, 10, 10, 10

Tabata Air Squats:
- 68 reps (in 6 rounds)

Banded Glute Bridges (50 reps):
- 0x 24, 16, 10