warm-ups

Indian Club swings, band stretching, hip rotations

 

Hack squats

worked up to 5 plates per side for 5 sets of 20 reps

2 plates per side for 1 set of 50 reps

 

dimel deadlifts

135 for 5 sets of 10 reps

 

back attack

3 plates for 4 sets of 20 reps