Monday 8.10.15

Warm Up:
- Lots of dynamic mobility

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

Back Squats (3x3):
- 275x 3, 3, 3 (280 next week)

Front Squats (3x5):
- 200x 5, 5, 5 (205 next week)

Barbell Hip Thrusts (3x10):
- 320x 10, 10, 10 (325 next week)

Band Face Pulls (100 reps):
- 10x10 with the green band in between sets of squats

Band Pull Aparts (100 reps):
- 4x 25 with the red band in between sets of hip thrusts)

Conditioning:
AMRAP in 10:00:
- 20 American KB Swings @ 70lbs
- 20 Reverse Lunges (alternating, 10 each leg, holding 30 lbs DB's)
- 200m Run
Score:  Finished 3 rounds + 20 swings and 6 reverse lunges