10/12 and 10/13/16

10/12/16
rest day
300 abs and lower body mobility

10/13
A. broad jump 4 sets of 3
B. hip thrust   205x12, 255x12, 305x12
C. skater squat 6,6, 10x6, 15x6
D. goblet squat   120x12, 140x10, 140x8
E1  gh raise  13x 10, 13x10, 13x10 plus band
E2  low to high wood chopper with band x 10 x 3

AD 10s very hard 50s light for 7 sets.

Tray Hardee 2 minute abs  ~120 reps

will do lower body mobility and more abs in afternoon