Friday 11.24.17

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

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 2, 2

Core Superset (4x10):
- Reverse Hyper:  50x10, 70x10, 90x 10, 110x 10
- GHD Sit Ups:  10, 10, 10, 10

Donkey Calf Raises (3x15):
- 200x 15, 15, 15

Jump Rope:
- 5 rounds of :37 seconds with :30 rest