Saturday 1.13.18

Warm Up:
- Static stretching for chest, lats, and t-spine
- Dynamic mobility for hips, hamstrings, and spine
- GHD Sit Ups, GHD Hip Extensions

Strength Training:
Front Squats (3x3) and Overhead Barbell Extensions (3x10):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 260x 3, 2, 2
- Extensions:  45x15, 55x14, 65x13, 75x12, 85x11, 95x10, 9, 9

Sumo Deadlifts (3x3) and Seated Overhead DB Extensions (7x15):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Extensions:  30x 15, 15, 15, 15, 15, 14, 14

Standing Calf Raises and Reverse Grip Pushdowns:
- Calf Raises:  10x 20, 20, 20
- Pushdowns:  Orange CS Cords x 20, 19, 19