October 7, 2016

FRIDAY; 4AM

WARMUP: Goblet Squat – 53 lbs x 10; Shoulder Dislocations with dowel

CIRCUIT x 5 sets (2 minute recovery between exercises)
Pistol Squat x 2
Hip Thrust – 245 lbs x 5
Hanging Leg Raise (gym rings) x 8
Kettlebell Snatch – 24 kg x 10
Deadlift – 245 lbs x 2 reps for speed (pronated grip)

ALFREDSON HEEL DROP (25 lbs)
2 sets x 15 reps each foot

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