Sunday 7.12.15

Warm Up:
- Thoracic Spine Mobility
- Dynamic Shoulder 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):
- 250x 3, 3, 3 (255 next week)

Front Squats (3x5):
- 175x 5, 5, 5 (180 next week)

Barbell Hip Thrusts (3x10):
- 295x 10, 10, 10 (300 next week)

Chicken Wings:
- 10x10 with he red band (one set after each squat set)

Conditioning:
AMRAP in 10:00 of:
- 10 Barbell Reverse Lunges at 135
- 10 Serratus Crunches with 30 lbs DB's
Score:  7 rounds + 3 reps