Friday 4.28.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 3, 3, 3

Toes to Bar:
- 5, 5, 5, 5, 5, 5, 5

Deadlifts (3x6):
- 290x 6, 6, 6 (300 next week)

Hanging Knee Raises (from dip support, 3x10):
- 10x 10, 10, 10

Front Rack Reverse Lunges (3x9):
- 115x 9, 8, 8

Evil Wheels:
- 115x 5, 5, 5

Standing Calf Raises:
- 45x 12, 12, 11 (2 second stretch, 2 second hold at the top)

Flutter Kicks (4-count):
- 12, 12, 11

Tabata Air Squats:
- Skipped due to time