Monday 11.12.12

Warm Up:
- 400m Run
- Samson Stretch
- Dynamic Mobility Drills

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets:  3x5 @ 345

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  85x3/3/3, 135x2/2/2, 185x1/1/1, 235x0/1/1, 285x0/0/1
- Work Sets:  3x5 @ 155

Conditioning:
Max Reps of Wall Ball in the following intervals:
- 30 seconds on
- 30 seconds off
- 60 seconds on
- 60 seconds off
- 90 seconds on
- 90 seconds off
- 120 seconds on
Score:  124 wall ball shots (20 lbs ball to a 10 foot target)