Saturday 4.30.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
-45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Standing Calf Raises (5x10):
- 170x 10, 10, 10, 9, 9 (alternating with deadlift warm ups)

Sumo Deadlift (5x3):
- 430x 2, 2, 2, 2, 2

Donkey Calf Raises (5x10):
- 200x 10, 10, 9, 9, 9 (alternating with sumo deadlifts)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6):
- 430x 2/4, 2/4, 2/4, 2/4, 2/4

Seated Calf Raises (5x10):
- 130x 10, 9, 9, 9, 9 (alternating with deadlift/shrugs)

Straight Leg Deadlift (3x 10-12):
- 225x 11, 11, 11 (alternating with first 3 CS drills)

Frog Pumps:
- With Hip Circle x 16, 15, 15, 15 (alternating with last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery