Monday 9.14.15

Warm Up:
- Dynamic Mobility
- Back Squats:  45x 8, 135x 6, 225x 4, 315x 2, 325x 1 (335 next week)
- Jump Rope:  5x 100 after each squat warm up set

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 300x 1
- Rest :15
- 15 KB Swings
- Back Squat 300x 2
- Rest :30
- 25 KB Swings
- Back Squat 300x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:47 (50)
- Round 2:  13:43 (40/10)
- Round 3:  21:49 (35/15)
- Round 4:  30:11 (30/10/10)
- Round 5:  39:07 (30/20)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 13, 13
- DB Lateral Raises @ 25 lbs:   14, 13, 13
- Barbell External Rotations @ 35 lbs:  14, 13, 13
- Band Pull Aparts with Green Band:   14, 13, 13

Mobility:
- 5:00 for shoulders