Sunday 3.22.15

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

Strength Training:
Box Squats (18" Box):
- 45x 10, 65x 10, 75x 10, 85x 10, 95x 10

Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 9, 8

Weighted Dips:
- 35x 10, 10, 10, 10, 9

Banded "No Money" External Rotations:
- 13 sets of 10 (one set after each set of bench presses and dips)

Dragon Flags:
- 8 sets of 5

Conditioning:
10:00 on the C2 Rower:
- 2524m