Saturday 3.21.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Glute Activation (Hip Circle)

Strength Training:
Box Squats (20" Box):
- 45x 10, 55x 10, 65x 10, 75x 10, 85x 10 (range of motion work for knee)

Romanian Deadlifts:
- 50x 10, 100x 10, 140x 10, 190x 10, 230x 10

Weighted Chin Ups + Unweighted Chin Ups:
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 4
- 25x 5 + 3

Ring Rows:
- 0x 9, 9, 9, 9, 9 (false grip)

Barbell Shrugs:
- 230x 10, 10, 10, 10, 10 (2-3 second hold at the top of each rep)

Barbell Curls:
- 95x 10, 9, 8, 7, 6

Conditioning:
10:00 on the C2 Rower:
- 2467m (fairly easy pace working knee flexion, extension, and range of motion)