Thursday 4.26.18

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

Strength Training:
Back Squats (3x3):
- 50x9, 100x8, 140x7, 190x6, 230x5, 280x4, 320x 3, 3, 3
- Shoulder and T-Spine ,mobility between sets

Front Squats (3x4):
- 100x7, 140x6, 190x5, 230x 4, 4, 4
- Shoulder and T-Spine mobility between sets

Overhead Squats Warm Ups:
- 45x7, 95x6

Overhead Squats, Calves, and Core Giant Set:
- Overhead Squats:  100x 5, 5, 5
- Standing Calf Raises:  50x 14, 14, 13
- Ring Plank Holds:  0x :37, :37, :37

Conditioning:
- Jump rope single to finish out the 60 minute running clock for this workout
Total:  190 jumps