Saturday 1.25.14

Warm Up:
2 Rounds of:
- 10 KB Swings @ 53 lbs.
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- Hip Circle walks (10 steps forward, backward, and to each side)

Strength Training:
Front Squats:
- Warm Ups:  45x5, 95x5, 135x5, 185x4, 225x3, 275x2, 315x1, 365x 10 second hold
- Work Sets:  320x5 (PR!), 285x6, 245x8 (go up on set 1, stay on sets 2 and 3)

Weighted Chin Ups:
- Warm Ups:  0x5, 20x4, 40x3, 60x2
- Work Sets:  75x4, 50x6, 25x8 (stay on all sets)

Supinated Grip Barbell Row:
- 225x 6, 6, 6

Evil Wheel Rollouts:
- 10, 10, 10

Conditioning:
- None