Monday 2.29.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat Warm Ups:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3, 275x 2/2, 315x 1/1

Front Squats (5x3):
- 257.5x 3, 3, 2, 2, 2

Hanging Leg Raises:
- 6, 6, 5, 5, 5, 5, 5, 5, 5, 5 (in between first 10 sets of squats)

Back Squats (3x5):
- 315x 5, 5, 5 (320 next week)

Seated Calf Raises (3x 15-20):
- 100x 16, 15, 15 (in between back squats)

Crossover Symmetry:
- One Round of Iron Scap
- 10 reps of flute drills with the Hip Circle in between movements, ending with 3x 15 frog pumps

Conditioning:
- None