Today was a lot different than any other Monday over the past couple years, the focus was on glute and upper body strength with some mobility thrown in.
   Everything felt good, except for the reverse-hypers which I think I was doing slightly wrong because I felt them mostly in the back. It also took me a couple tries to get the right tempo during the glute-ham raises but by the third one they felt really good and by really good I mean I was ready to fail.

TODAY'S WORKOUT
11 minute bike ride
Light stretching
Step-ups 3x8@115lb's (Each side)
Hip thrusts 2x8@185lb's, 1x8@205lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 2x8 body weight, 1x8@10lb's (too heavy)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5@20lb's
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Side leg-raises 1x12 (Each side)
Side bridge raises 1x10 (Each side)
Side plank holds 40s (Each side)
Hurdle mobility
Static stretching