Thursday 2.09.17

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

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 70x 6, 120x 5, 160x 4, 210x 3, 250x 2, 300x 1
- Work Sets:  250x 2, 2, 2

KB Swings:
- 70x 10x11 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1
- Work Sets:  465x 2, 2, 2

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

Barbell Shrugs (3x 9-10):
- 365x 9, 9, 9

Banded Face Pulls:
- Black Band x 11, 11, 10 (super set with shrugs)

Frog Pumps:
- 10x 50