Friday 6.30.17

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, 265x 2, 2, 2

Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 360x 3, 3, 3

Front Rack Reverse Lunges (3x9):
- 140x 9, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 50x 15, 14, 14 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 8, 8, 7
- Serratus Crunches: 95x 16, 16, 14
- Vacuum Twists:  24, 24, 21

Tabata Air Squats:
- 131 Reps:  3 rounds of 17 and 5 rounds of 16