Friday 1.20.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 65x 6, 115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 3, 3, 2

KB Swings:
- 70x 10x10 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 3, 2

Standing Calf Raises (5x 19-20):
- 0x 20, 19, 19, 19, 19 (super set with deadlift warm up sets)

Barbell Shrugs (3x 9-10):
- 360x 10, 10, 9

Banded Face Pulls:
- Green Band x 10, 10, 9 (super set with shrugs)