Friday 6.09.17

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

Strength Training:
Front Squats (3x3):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 255x 3, 3, 3

Deadlifts (3x6):
- 135x 5, 225x 3, 315x 1, 350x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 130x 9, 9, 9 (superset with calf raises)

Donkey Calf Raises:
- 200x 14, 14, 14 (superset with lunges)

Abs Super Set:
- Barbell Evil Wheels: 95x 7, 7, 6
- Serratus Crunches: 95x 14, 14, 12

Tabata Air Squats:
- 125 Reps:  5 rounds of 16 and 3 rounds of 15