9 July 2015- Thursday Workout

Foam Roll/TP/Correctives 
Dynamic Warmup + Agility Ladder or Dot Drill

Med Ball Lateral Toss x6 ea side
Long Jump or Single Leg bound x 5                        x 5 Rounds 

Front/Back Squat 76 1  85 1   94-97 1   76 1
                              5     3       1          Up to 20 reps
Upper Back or Lat Stretch x 15 sec 

Heavy Barbell Row 5x5

KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds

Optional Core Circuit

Lower Body Stretch/Foam Roll