March 21st, 2017

A. Rear Foot Elevated Split Squat; 8 reps/leg x 5 sets; rest 1min bw legs 
B1. Front rack reverse lunges; 20 alt'ing reps x4; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 4 sets; rest 1min 
C2. Jefferson Curl; 8 slow and controlled reps x 4 sets; rest 1min 
+
Assault Bike 15 Seconds @ 900 watts 
Assault Bike 45 Seconds easy 
x10 
rest 3min 
x2 total sets (20min) 

A. 35# for all sets, no pain, started to squat faster each set
B1. used 25# for all
B2. felt better than last week, hips not as tight
C1. felt good. no pain
C2. these are feeling good on my back

AB sprints. total nightmare, these are hard. sick as shit.