Thursday 9.17.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 10, 95x 8, 135x 6, 185x 4 (1 press, 3 push presses), 225x 2 push presses

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 180x 1
- Rest :15
- 15 KB Swings
- Press 180x 2
- Rest :30
- 25 KB Swings
- Press 180x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:33 (50)
- Round 2:  13:06 (50)
- Round 3:  20:49 (40/10)
- Round 4:  28:52 (35/15)
- Round 5:  37:04 (30/20)

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

Mobility:
- 5:00