Friday 4.18.14

Warm Up:
- Foam Rolling
- Rotator Cuff Drills
- Hip Circle

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3
- Work Sets:  405x 2, 1, 1

Box Jumps @ 36":
- 6, 5, 4, 3, 2, 1, 1- Immediately after each set of squats

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  45x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 320x 8, 8, 8

Conditioning:
10 Rounds of:
- Sprint 1/2 Gasser (53 yards)
- Max unbroken Double Unders
Score:  180 double unders.