Saturday 2.11.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  90x 7, 140x 6, 180x 5, 230x 4, 270x 3, 320x 2, 360x 1
- Work Sets:  300x 3, 2, 2

KB Swings:
- 70x 10 sets of 12 (super set with squats)

Sumo Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1
- Work Sets:  465x 3, 2, 2

Standing Calf Raises (8x 9-12):
- 70x 10, 10, 10, 10, 10, 9, 9, 9 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 365x 10, 9, 9

Banded Face Pulls:
- Two Green Bands x 11, 11, 11 (superset with shrugs)

Recovery:
Frog Pumps:
15x 50 reps unbroken