Friday 4.11.14

Warm Up:
- Hip Circle
- Dynamic Stretching of Hips and Hamstrings
- Rotator Cuff drills
- 36" Box Jumps:  5, 4, 3, 2, 1 (immediately following each warm up set of front squats)

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1
- Work Sets:  255x 5, 5, 5 (go up 5 lbs)

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  7, 7, 7, 7, 7 (unweighted, stay until I can get 5x10)

Barbell Hip Thrusts:
- 315x 9, 9, 9 (stay at this weight for 3x10)

Conditioning:
AMRAP in 10:00:
- 10 Wall Balls (25 lbs to a 10' target)
- 40 Yard sprint
Score:  8 rounds + 10 wall balls

I was trying to go on the minute and get 10 rounds but that became impossible if I wanted to do each sprint at maximal effort and speed.