Saturday 2.13.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation
- 18 KB Swings @ 53 lbs

Strength Training:
Sumo Deadlift/ Deadlift Warm Up:
- 45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3):
- 420x 3, 3, 2, 2, 2 (stay at 420)

Deadlifts (conventional, 10x2 on the minute):
- 420x 10x 2 (stay until sumo deadlift goes up, work on speed)

Trap Bar Shrugs (5x 8-10):
- Skipped  (last time was 4 plates on each side x 5x8)

Hanging Leg Raises (Dip Supported):
- 10x 6 (in between deadlift warm ups and sumo sets

Conditioning:
7 Rounds (not for time):
- Crossover Symmetry Iron Scap
- 18 KB Swings @ 53 lbs