Sunday 1.28.18

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

Strength Training:
Back Squats (3x3):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 2, 2, 2

Reverse Grip Pushdowns (6x10):
- Orange CS Cord x 10, 10, 10, 10, 10, 10 (superset with first 6 sets of squats)

Deadlifts (3x3):
- 135x7, 225x6, 315x5, 405x4, 465x 2, 2, 2

Elbows Out DB Extensions (6x15):
- 50x 12, 12, 12, 12, 12, 12 (superset with last 4 sets of squats and first 2 sets of deadlifts)

Skull Crushers (5x20):
- 90x 17, 17, 17, 17, 17 (superset with the last 5 sets of deadlifts)

Calves and Abs Superset:
- Standing Calf Raises:  30x 20, 20, 20
- GHD Sit Ups:  0x 8, 8, 8 (3 second negatives)