Monday 1.02.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 5, 135x 4, 225x 3, 315x 2, 355x 1
- Work Sets:  295x 2, 2, 2

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

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

Conditioning:
10:00 to get as much done as possible of 50-40-30-20-10 reps of:
- KB Swings @ 70
- Double Unders
- Reverse Lunges (alternating)
Score:  Completed the round of 40 plus 30 swings and 18 double unders