Friday 1.19.18

Warm Up:
- SMR for chest, lats, and t-spine
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Front Squats (3x3) and Reverse Grip Pushdowns (6x10):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 260x 3, 3, 2
- Pushdowns:  Orange CS Cord x 10, 10, 10, 10, 10, 10

Sumo Deadlifts (3x3) and Seated Overhead DB Elbows Out Extensions (6x15):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 3, 2
- Extensions:  30x 15, 15, 15, 15, 15, 15

Standing Calf Raises and Seated Overhead EZ Bar Tricep Extensions (6x20):
- Calf Raises:  20x 20, 20, 20
- Extensions:  65x 20, 20, 20, 20, 20, 20