Friday 2.24.17

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

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 250x 3, 3, 2

Deadlifts (3x 2-3):
- Warm Ups:  150x 5, 240x 4, 330x 3, 420x 2, 510x 1, 465x 3, 3, 2

KB Swings:
- 70x 10 sets of 13 (superset with the first 10 sets of front squats and deadlifts)

Standing Calf Raises:
- 0x 21, 20, 20, 20, 10 (super set with deadlifts)

Barbell Shrugs (3x 9-10):
- 365x 10, 10, 9

Banded Face Pulls:
- Black Band x 13, 13, 12 (super set with shrugs)