Sunday 3.25.18

Deload week (half the normal reps)...

Warm Up:
- Dynamic Mobility for hips, spine, and hamstrings
- Hip Circle Walks

Strength Training:
Snatch Grip Deadlifts (3x3) with Goblet Squats:
- Deads:  50x 11, 100x 10, 140x 9, 190x 8, 230x 7, 280x 6, 320x 3, 3, 3
- Squats:  50x 11, 11, 11, 11, 10, 10, 10, 10, 10

Sumo Deadlifts (3x3) with Goblet Squats:
- Deads:  370x 3, 3, 3
- Squats:  50x 10, 10, 10

Conventional Deadlifts (3x3) with Goblet Squats:
- Deads:  410x 3, 3, 3
- Squats:  50x 10, 10, 10

Standing Calf Raises (3x12) with Ring Planks Holds:
- SCR's:  50x 13, 12, 12
- RPH:  :33, :33, :33

Conditioning:
20:00 AMRAP of:
- Run 400m
- Row 500m
Score:  4 rounds + 220m row