Sunday 12.31.17

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

Strength Training (Deload):
Legs (50 reps), Upper body Body and Shoulders (100 reps each) Circuit #1:
- Front Squats (75% bodyweight):  45x5, 95x4, 135x3, 185x2, 185x1, 195x 7, 7, 7, 7, 4, 3
- BB Row (75% bodyweight):  45x10, 95x8, 135x6, 185x4, 225x2, 195x14, 14, 14, 14, 8, 6
- DB Front Raises:  8x10, 10x8, 12x6, 15x4, 20x2, 25x14, 14, 14, 14, 8, 6

Legs (50 reps), Upper Body and Shoulders (100 reps each) Circuit #2:
- Sumo Deadlift (at bodyweight):  45x5, 95x4, 135x3, 185x2, 225x1, 260x 7, 7, 6, 5, 4, 3, 3
- Bench Press (75% bodyweight): 45x10, 95x8, 135x6, 185x4, 225x2, 195x 14, 14, 12, 10, 8, 6, 6
- DB Lateral Raises:  25x 10, 8, 6, 4, 2, 14, 14, 12, 10, 8, 6, 6

Arms and Shoulders Circuit (100 reps each):
- EZ Bar Curls:  75x 20, 18, 16, 14, 12, 10, 5, 5
- EZ Bar Overhead Extensions:  75x 20, 18, 16, 14, 12, 10, 5, 5
- Band Pull Aparts:  Red Band x 20, 18, 16, 14, 12, 10, 5, 5