Friday 4.21.17

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

Strength Training:
Deadlift (3x3):
- DL/ SDL Warm Ups: 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2,
- Work Sets:  375x 3, 3, 3

Hanging Leg Raises (from pull up bar):
- 5, 5, 5, 5, 5, 5, 5 (between sets of DL's)

Sumo Deadlifts (3x6):
- 275x 6, 6, 6

DB Step Ups (3x9, 20" box):
- 30's x 9, 9, 9

Hanging Knee Raises (from dip support):
- 10, 10, 10, 10, 10, 10 (between sets of Sumo DL's and step ups)

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

Tabata Air Squats:
- 78 reps (6 rounds, 13 reps per round)

Banded Glute Bridges (55 reps):
- 0x 30, 15, 10, 5