Wednesday 12.20.17

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

Strength Training:
Back Squats  and Biceps (3x3 and 3x15):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 2, 2
- Barbell Curls:  45x15, 65x15, 85x 15, 14, 14
- DB Hammer Curls:  40x 15, 14,  14
- Reverse Curls:  60x 15, 14, 14

Sumo Deadlifts and Triceps (3x3 and 3x15):
- Sumo Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Skull Crushers:  45x15, 70x15, 95x 15, 14, 14
- Elbows out DB Extensions:  45x 15, 14, 14

Calves and Triceps (3x15):
- Standing Calf Raises:  5x 15, 15, 15
- Reverse Grip Skull Crushers:  60x 15, 14, 14