110621

Warm Ups
Ankle Crush
Runner's Stretch
Squat Stretch (good start tonally in right shank)
6" Step Downs x5x3
Various bar hangs x10x3
Arm Circles x10
Knee Over Toe Lunges (holding rack) x3-5 bounces x2
Asymmetrical Calf Raise x10 x2
Superset A:
Eccentric Chins (:06/:06/:02) x3, x4, x3
BB Lunge To 75x4x3

F Sq + Split Jerk 75x4, 135x3x2, 165x3, 185x3x2
F. Squat (no pauses) 215x2x3
PWR Sn. + BK Split Sn. 75x3, 95x3, 105x3, 115x3
Superset B:
Incline BB BP 115x8, 165x4, 185x3!, 165x4
Quad Stretch x:36 x3

DB BOR 55x5x4
Superset C:
DB Suitcase Shrug 75x10
DB Leaning Shrug 45x10
DB Incline Fly 25x10