Saturday 10.14.17

Warm Up:
- 45 Degree Hip Extensions:  0x 15, 15, 15
- GHD Sit Ups:  0x 15, 15, 15
- Vacuum Twists:  0x 15, 15, 15

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 510x 1, 435x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 2, 235x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Leg Extensions:  180x 9, 9, 9 (Do single legs next time)
- Standing Leg Curls:  55x 9, 9, 9 (each leg)

Donkey Calf Raises (3x12):
- 200x 12, 12, 12