Saturday 5.21.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Drills

Strength Training:
Reverse Lunges (warm up to 120%, then 5x5):
- 48x 5, 98x 4, 138x 3, 188x 2, 228x 1, 190x 5, 5, 5, 5, 5 (195 next week)

Standing Calf Raises (5x10):
- 180x 9, 9, 9, 9, 9 (alternating with lunges)

Donkey Calf Raises (5x10):
- 200x 10, 10, 10, 10, 10 (alternating with lunges, 210 next week)

Sumo Deadlifts (5x3):
- 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 430x 3, 3, 3, 2, 2

Seated Calf Raises (5x10):
- 130x 10, 10, 10, 10, 9 (alternating with sumo deadlifts)

Frog Pumps with Hip Circle:
- 16, 16, 16, 16 (alternating with Crossover Symmetry Iron Scap)

Crossover Symmetry:
- 1 Round of Iron Scap