Sunday 10.01.17

Warm up:
- GHD Sit Ups:  1x15, 4x14
- 45 Degree Hip Extensions:  1x15, 4x14

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 500x 1, 425x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 285x 1, 235x 5, 5, 5

Single Leg Extensions (100 reps, :30 rest):
- 60x 7x13, 1x9

Single Leg Standing Leg Curls (100 reps, :30 rest):
- 30x 7x13, 1x9

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 20, 18, 16, 6