Thursday 9.10.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 9, 95x 7, 135x 5, 185x 3 (1 press, 2 push presses), 225x 1 push press

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 175x 1
- Rest :15
- 15 KB Swings
- Press 175x 2
- Rest :30
- 25 KB Swings
- Press 175x 3
- Rest :60
- 50 KB Swings
- Rest 1:30- 2:00
Split Times (includes rest periods):
- Round 1:  5:47
- Round 2:  13:05
- Round 3:  20:30
- Round 4:  28:53
- Round 5:  37:28

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 12
- DB Lateral Raises @ 25 lbs:   13, 13, 12
- Barbell External Rotations @ 35 lbs:  13, 13, 12
- Band Pull Aparts with Green Band:   13, 13, 12

Mobility:
- Skipped due to time