Saturday 7.18.15

Warm Up:
- Thoracic Spine Mobility
- Dynamic Shoulder/ Hip mobility

Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1

Back Squats (3x3):
- 255x 3, 3, 3 (260 next week)

Front Squats (3x5):
- 180x 5, 5, 5 (185 next week)

Barbell Hip Thrusts (3x10):
- 300x 10, 10, 10 (305 next week)

Band Scarecrows:
- 10x10 (one set after each squat set)

Conditioning:
AMRAP in 10:00 of:
- 15 Overhead Squats @ 95 lbs
- 200m Run
Score:  4 Rounds + 15 overhead squats in the 5th round