Friday 2.21.14

Warm Up:
- Hip Circle walks, push ups, dynamic stretching

Strength Training:
Back Squats:
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 405x2, 430x1
- Work Sets:  405x5 (PR!), 355x6, 305x9 (go up 5 lbs on sets 1 and 3, stay on set 2)

Weighted Pull Ups:
- 27.5x 7 sets of 5

Evil Wheels:
- 7 sets of 5

Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time:  11:43 (my PR is 9:58)