Tuesday 4.25.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks
- Jump Rope

Strength Training:
Back Squats (3x3):
- 45x 10, 135x 8, 225x 6, 315x 4, 330x 3, 3, 3

Hanging Leg Raises:
- 6, 5, 5, 5, 5, 5, 5 (TTB on last set, all TTB next week)

Sumo Deadlifts (3x6):
- 285x 6, 6, 6 (295 next week)

Hanging Knee Raises (from dip support, 3x10):
- 5x 10, 10, 10

Barbell Step Ups (Barbell on Back, 20" box, 3x9):
- 75x 9, 9, 9

Serratus Crunches (3x10):
- 50x 10, 10, 10 (increase to 3 second holds)

Standing Calf Raises (3x10-15, 2 seconds on bottom and top):
- 45x 12, 11, 11

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

Tabata Squats:
- 6 rounds, 14 reps per round (84 reps)