Sunday 1.15.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 355x 1
- Work Sets:  295x 3, 3, 2

KB Swings:
- 70x 11 sets of 10 (super set with squats)

Sumo 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 (8x 9-12):
- 44x 1 set of 10, 7 sets of 9 (super set with sumo deadlifts)

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

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