Sunday 3.15.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Hip/ Glute Activation (Hip Circle)

Strength Training:
Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 10, 10

Weighted Dips:
- 30x 10, 10, 10, 10, 10

DB Lateral Raises:
- 35x 8, 8, 8, 8, 8

Tricep Extensions:
- Black Band x 5 sets of 10

Banded Scare Crows:
- 13 sets of 10 done after each set of bench press and dips

Dragon Flags:
- 8 sets of 5

Standing Pull Down Abs:
- 5 sets of 10

Conditioning:
- None