6/6/17 #111 Wt 192.8 slept 7.0 hours, 7-8/10.

Goblet squat 5x30 sec hold @ 30 lbs KB
Low bar parallel box squat-explode off box  165 3 reps every min for 10 min
DB 2-arm split with ankle focus 4x6 each leg at 25 lbs DB
30 sec prone grip ang in hollow, 10 alt walking lunges at 30 lbs DB, 3 rounds. Couldn't preform med ball- no wall to throw against.

Cook Bridge  2x8,Quad Hip CAR 2x4 rotations each leg each direction- I like this, Quad bird dog 2x14

Carb 182g, Fat 66g, Protein 190g