Today's Work Out

Warm Up: (I dont listen to my boss on that anymore)
Foam Roll

Static Circuit:
Table Hip Flexor 30s
Table Piriformis 30s
Table Short Goin 30s
Bench Hip Flexor 30s
Box Psoas 30s
Prisoner Stretch 60s

Mobility Circuit:
Ankle Mob x5e
Hip Mob x5e
Spiderman x5e
Supine Internal Rot. x5e
Supine Figure Four x5e
Wall Slides x10

Conditioning:
Jump Rope x5min
Sledge Hammer Hits: 5x10
Jump Rope x5min
MB Wall Throws: 5x10
Jump Rope x5min
Bike Sprints (30 on 30 off) x15

Lift:
Trap Bar Dead: 5, 5, 3, 5, 5, 2/420
Rear Foot Elevated Squat: 8, 8, 8/110
Good Morning: 8, 8, 8/132
Shrugs: 12, 12, 12/352
Caron Combo: x2/30
Preacher SA DB Curl: 8, 8, 8/30