Saturday 10.21.17

Warm Up:
- Vacuum Twists:  0x 13, 13, 13
- 45 Degree Hip Extensions:  25x 13, 13, 13
- GHD Sit Ups:  10x 13, 13, 13

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 515x 1, 440x 3, 3, 3

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 300x 1, 240x 3, 3, 3

Barbell Reverse Lunges (3x6):
- 45x9, 95x8, 135x7, 185x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Single Leg Extensions:  90x 9, 9, 9 (:30 rest)
- Single Leg Standing Leg Curls:  60x 9, 8, 8 (:30 rest)

Donkey Calf Raises (3x12):
- 220x 10, 10, 10 (1:00 rest)