Monday 6.29.15

Warm Up:
- Dynamic mobility for shoulders and lots of leg swings to loosen up.

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 4, 4, 4 (300 next week)

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

Conditioning:
3 Rounds for Time:
- 200m Run
- 15 Push Ups
- 15 Barbell Rows @ 185 (supinated grip)
- 15 Box Jumps @ 24"
Time:  10:48

Accessory Work:
3 Rounds of the following circuit:
- 13 Hammer Curls @ 30 lbs
- 13 Lying DB Extensions @ 30 lbs
- 13 DB Bench Presses @ 30 lbs (hammer grip, elbows in)
- 13 Face Pulls with Green Band