Thursday 11.22.18

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Trap Bar Deadlifts (10x10) and Barbell Serratus Crunches (10x10):
- Deadlifts:  60x10, 110x10, 160x10, 210x10, 260x10, 310x10, 360x10, 410x5, 360x10, 310x10
- Crunches:  45x10, 55x10, 65x10, 75x10, 85x10, 95x10, 105x10, 115x10, 10, 10

Single Leg DB Deadlifts (5x10), Goblet Squats (5x10), and Band Pull Aparts (5x20):
- Deadlifts:  55x 4x10, 50x 1x10
- Goblet Squats:  65x 4x10, 60x 1x10
- Band Pull Aparts:  Red Band x 5x20

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest