Friday 3.30.18

Deload week...

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Reverse Lunges (3x3) with KB Swings:
- Lunges:  50x8, 100x7, 150x6, 190x 3, 3, 3
- KBS:  70x 11, 11, 11, 11, 10, 10

Front Squats (3x2, 3-1-1) with KB Swings:
- Squats:  190x5, 230x 2, 2, 2
- KBS:  70x 10, 10, 10, 10

Back Squats (3x1, 3-1-1) with KB Swings:
- Squats:  230x5, 280x4, 320x 1, 1, 1
- KBS:  70x 10, 10, 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raises:  50x 13, 12, 12
- Planks:  0x :33, :33, :33

Conditioning:
10:00 AMRAP of:
- Run 200m
- 25 Air Squats
Score:  3 rounds + 200m Run +23 Air Squats