Friday 5.05.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 230x 3, 3, 3

Evil Wheels (EZ Curl Bar):
- 5, 5, 5, 5, 5, 5, 5, 5

Deadlifts (3x6):
- 300x 6, 6, 6 (310 next week)

Hanging Leg Raises (from dip support):
- 10, 10, 10

Front Rack Reverse Lunges (3x9):
- 115x 9, 9, 8

Hollow Rocks:
- 13, 13, 13

Standing Calf Raises:
- 45x 13, 12, 12 (2 second stretch, 2 second hold at the top)

Flutter Kicks (4-count):
- 13, 12, 12

Tabata Air Squats:
- 95 Reps:  6 rounds of 15 and 1 round of 5