Tuesday 4.08.14

Warm Up:
- Hip Circle
- Dynamic Stretching for hips, glutes, and hamstrings
- Rotator Cuff drills
- Box Jumps @ 34":  6, 5, 4, 3, 2, 1

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets:  415x3 (3RM PR), 370x5, 315x7 (go up 5 lbs)

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  42.5x 5, 5, 5, 5, 5  (go up 2.5 lbs)

Barbell Hip Thrusts:
- 315x 10, 8, 8 (stay at this weight)

Conditioning:
AMRAP in 10:00:
- 3 Evil Wheels
- 10 Push Ups
- 15 Jumping Alternating Lunges
Score:  7 Rounds + 1 Evil Wheel