Monday 7.27.15

Warm Up:
- Dynamic Mobility drills for thoracic spine, shoulders, and hips

Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each

Back Squats (3x3):
- 265x 3, 3, 3 (270 next week)

Front Squats (3x5):
- 190x 5, 5, 5 (195 next week)

Barbell Hip Thrusts (3x10):
- 310x 10, 10, 10 (315 next week)

Face Pulls (100 reps):
- 10x 10 with red bands (one set between each set of squats)

Band Pull Aparts (100 reps):
- 4x25 with orange band (one set between each set of hip thrusts)

Conditioning:
10:00 AMRAP ascending in reps:
- 1 Barbell Reverse Lunge each leg with 185 lbs
- 1 Burpee
* Add 1 rep each round
** Run 100m between rounds
Score:  Finished round 6 at 10:20