Thursday 3.19.15

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

Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 150x 10, 10, 10, 9, 8

1-Arm KB Arnold Presses:
- 53x 10, 10, 10, 10, 10

Banded Scare Crows:
- 8x 10 (one set after each set of shoulder presses)

Banded "No Money" External Rotations:
- 5x 10 (one set after each set of arnold presses)

Toes to Bar:
- 8x 5 slow and controlled

L-Sit holds on Parallel Bars:
- 5x max holds

Conditioning:
- 10:00 of rowing (2165m), controlled pace for knee range of motion work