Wednesday 11.15.17

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

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  50x 5, 100x 4, 140x 3, 190x 2, 230x 1, 190x 5, 5, 5
- KBS:  70x 12, 11, 11, 11, 11, 11

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  80x 8, 8, 8
- KBS:  70x 11, 11, 11

DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS:  40's x 11, 11, 11
- KBS:  70x 11, 11, 11

Jump Rope:
- 5 rounds of singles :36 on, :30 off (add 1 second each week)