Sunday 2.23.14

Warm Up:
- Hip Circle Walks, Push Ups, deadlifts with empty bar, and dynamic stretching.

Strength Training:
Deadlifts:
- Warm Ups:  150x5, 240x4, 330x3, 420x2, 510x0
- Work Sets:  480x1, 425x5, 375x7 (stay on set 1, go up on sets 2 and 3)

Weighted Ring Dips:
- Warm Ups:  0x5, 30x4, 60x3, 85x2, 110x0
- Work Sets:  80x3, 60x6, 45x8

Shoulder Press:
- 145x 10, 10, 10, 10, 10

X Wing Band Pulls:
- 82 reps done after each pressing set in matching reps.

Conditioning:
- None