Friday 9.01.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 480x 1, 405x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 5, 5, 5

Hanging Leg Raises:
- 8, 8, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 40x 9, 9, 9 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 65x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 13, 11
- Banded Barbell Hip Thrusts:  135x 15, 13, 11

Banded KB Swings:
- 70 + Red Band x 50 (36-14)