Wednesday 12.12.18

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

Strength Training (volume to ramp back up to training after vacation):
DB Romanian Deadlift Shrugs and Walking Lunges (100 reps each):
- DBRDLS's:  65's x 10x10
- Lunges:  0x 10x10 each leg

Standing Calf Raises and Band Pull Parts (100 reps each):
- Calf Raises:  260x 5x10, 255x10, 250x10, 245x10, 240x10, 235x10
- Band Pull Aparts:  Blue Band x 10x10

GHD Sit Ups and 45-Degree Hip Extensions (50 reps each):
- GHD Sit Ups:  0x 5x10
- Hip Extensions:  45x 5x10

Hanging Leg Raises and Reverse Hypers (50 reps each):
- Leg Raises:  0x 5x10 (turned into knee raises)
- Reverse Hypers:  50x 5x10

Finisher:
- 10:00 on the spin bike