Friday 8.04.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 460x 1, 390x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 6, 5, 1

Hanging Leg Raises/ Hanging Knee Raises (3x10):
- 7/3, 7/3, 6/4 (superset with front squats)

Bulgarian Split Squats (3x9 or 27 reps):
- 35x 9, 9, 9 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 55x 15, 15, 15 (superset with split squats)

Barbell Hip Thrusts (3x12 or or 36 reps):
- 275x 12, 12, 11, 1