Tuesday 8.01.17

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

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 390x 3, 3, 3

Back Squats (3x6 or 18 reps):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  305x 6, 6, 5, 1

Hanging Leg/Knee Raises (3x10):
- 7/3, 7/3, 6/4 (superset with squat work sets)

DB Step Ups (20" box, 3x9 or 27 reps):
- 40's x 8, 7, 7, 5 (superset with calf raises)

Standing Calf Raises:
- 55x 15, 15, 14, 1 (superset with step ups)

Banded Barbell Hip Thrusts (3x12 or 36 reps):
- 225x 12, 12, 12