Wednesday 1.10.18

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

Strength Training:
Deadlifts and Triceps Superset:
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Skull Crushers:  45x15, 55x14, 65x13, 75x12, 65x11, 95x 10, 9, 9

Back Squats and Triceps Superset:
- Back Squats:  45x7, 135x6, 225x5, 315x4, 340x 3, 2, 2
- Elbows Out DB Extensions:  45x15, 15, 15, 15, 15, 14, 14

Standing Calf Raises and Triceps Superset:
- Calf Raises:  5x 20, 20, 20
- Reverse Grip Skull Crushers:  60x 20, 19, 19