Monday 7.10.17

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

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 350x 3, 3, 3

Sumo Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 375x 3, 3, 3

Barbell Step Ups (20" box, 3x9):
- 95x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 195x 15, 15, 15 (superset with step ups)

Abs Giant Set:
- Barbell Evil Wheels:  95x 9, 8, 8
- Flutter Kicks:  18, 16, 16 (4-count reps)
- Vacuum Twists:  27, 24, 24

Tabata Squats:
- 134 reps:  6 rounds of 17 and 2 rounds of 16