Monday 12.17.18

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

Strength Training:
Back Squats (4x4) with Band Pull Aparts (100 reps):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x 4, 4, 4, 4
- Band Pull Aparts:  Blue Band x 10x10 (after each set of squats)

Reverse Barbell Lunges and Standing Single Leg Curls (4x8):
- Lunges:  135x 4x8 each leg
- Leg Curls:  65x 1x8, 60x 3x8 each leg

Standing Calf Raises (4x12):
- 240x 12, 225x12, 210x 12, 195x12 (all sets at 220 next week)

Hanging Leg Raises from elbow support (4x16):
- 0x 4x16 (switched to knee raises when I hit failure)