Friday 6.16.17

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

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 260x 3, 3, 3

Deadlifts (3x6):
- 135x 5, 225x 4, 315x 3, 360x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 135x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 45x 15, 15, 15 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 7, 7, 7
- Serratus Crunches: 95x 14, 14, 14
- Vacuum Twists:  21, 21, 21

Tabata Air Squats:
- 127 Reps:  7 rounds of 16 and 1 round of 15