Monday 10.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a box of 5*45 lbs bumpers):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 67 275x 56 315x 5, 320x 4, 4, 4, 4 (325 next week)

Dip Supported Leg Lifts:
- 11x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 10, 95x 9, 135x 8, 185x 7, 200x 5, 5, 5 (205 next week, and skip the warm up sets for time)

Reverse Lunges/ Good Mornings Superset:
- 195x 5/5, 5/5, 5/5 (197.5next week)

Standing Calf Raises (3x 10-15):
- 25x 13, 13, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 12, 12
- DB Lateral Raises @ 30 lbs:   12, 12, 12
- Barbell External Rotations and Half Press @ 45 lbs:  12, 12, 12
- Band Pull Aparts with Green Band:   12, 12, 12

Conditioning:
- None