Thursday 4.19.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility

Strength Training:
Squat Warm Ups:
Front Squat/ Back Squats:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x3/3, 280x 2/2

Back Squats (3x3 with a pause):
- 320x 3, 3, 2

Front Squats (3x4 with a pause):
- 230x 4, 4, 3

Overhead Squats (3x5):
- 55x 5, 5, 4

Calves and Core:
- Standing Claf Raises:  50x 14, 13, 13
- Ring Plank Holds:  0x :36, :36, :36

Conditioning:
5:00 AMRAP, Ascending by 2's:
- KB Swings @ 70:  2-4-6-8-10-12
- Alternating Step Ups at 24":  2-4-6-8-10-9 (better to do goblet squats next time)
Totals:  42 wings and 39 step ups