Monday 6.15.15

Warm Up:
- Shoulder Warm Up Complex
- Hip Circle Glute Activation
- Leg Swings

Strength Training:
Bench Presses (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 3, 3, 3 (stay at this weight)

Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 237.5x 6, 6, 6, 6, 6 (7's next week)

Push Ups (100 reps):
- 16, 16, 15, 15, 15, 15, 8

Ring Rows (max):
- 10, 10, 10, 10, 9, 8, 7

Conditioning:
- 10x 50-yard sprints