Sunday 7.16.17

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

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 135x 5, 225x 4, 315x 3, 405x 2, 455x 1, 380x 3, 3, 3

Back Squats (3x6 or 18 reps):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1(during Sumo sets)
- Work Sets:  305x 5, 5, 5, 3

DB Step Ups (20" box, 3x9 or 27 reps):
- 35's x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 225x 15, 15, 15 (superset with step ups)

Barbell Hip Thrusts (3x12 or 36 reps):
- Skipped due to time

Abs:
- Skipped due to time