11/17/17 Friday  
Dynamic workouts warm up mix 
3 min jump rope steady 
1 set bar x 10 squats 
4 sets x 8 reps 110lbs 
2 sets calves raises x 10 55lbs 
1 set straight leg raises x 10 each leg/body weight on bar 
1 set Shoulder press x 8 with 55lbs  
1 set shoulder press x 8 with just bar

11/17/17 Friday
Dynamic workouts warm up mix
3 min jump rope steady
1 set bar x 10 squats
4 sets x 8 reps 110lbs
2 sets calves raises x 10 55lbs
1 set straight leg raises x 10 each leg/body weight on bar
1 set Shoulder press x 8 with 55lbs
1 set shoulder press x 8 with just bar