Friday 5.19.17

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, 240x 3, 3, 3

Deadlifts (3x6):
- 320x 6, 6, 6

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

Donkey Calf Raises:
- 220x 14, 13, 13 (alternating with lunges)

Abs Super Set:
- GHD Sit Ups:  10, 10, 10
- Hanging Knee Raises:  10, 10, 10

Tabata Air Squats:
- 115 Reps:  7 rounds of 15 and 1 round of 10