Thursday 4.12.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility

Strength Training:
Squat Warm Ups:
Paused Front Squat/ Back Squats:  50x 1/8, 100x 1/7, 140x 1/6, 190x 1/5, 230x1/4, 280x 1/3

Back Squats (3x3 with 3-second negatives):
- 320x 3, 2, 2

Front Squats (3x4 with 3-second negatives):
- 230x 4, 3, 3

Overhead Squats (3x5 with 3-second negatives):
- 45x 5, 5, 5 (50 next week)

Calves and Core:
- Standing Claf Raises:  50x 13, 13, 1
- Ring Plank Holds:  0x :35, :35, :35

Conditioning:
21's (As much as possible in 10:00):
- Bulgarian Split Squats:  0x 1, 2, 3, 4, 5, 6, 7, 8, 4 (each leg)- 40 total each leg
- KB Swings:  70x 20, 19, 18, 17, 16, 15, 14, 13- 132 total swings