Friday 1.06.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 2, 2, 2

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 2, 2, 2

Barbell Shrugs (3x 9-10):
- 360x 9, 9, 9

Standing Calf Raises (3x 20, superset with shrugs):
- 0x 20, 20, 20

Conditioning:
21's in a 10:00 AMRAP:
- KB Swings and Air Squats
Score:  20-10 swing and 1-11 air squats in 10:00 (165 swings and 66 squats)