Saturday 9.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Hammer Strength Shrug Machine (all barbell stations were occupied):
- 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10

Barbell Reverse Lunges:
- 45x 5 (each leg, 10 total, 95x 5, 135x 5, 185x 4, 225x 3, 3, 3

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

Calves Superset:
- Standing Calf Raises:  160 x 12, 11, 11
- Seated Calf Raises:  100x 12, 11, 11

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Time:  24:06  (31 second PR)

Mobility:
- 5:00