June 28th, 2017 – Washed Up Athlete

1. Warm-up
10 Minute Steady Bike
then
Floss Hip Flexors

2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs

3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce – Silent

4. Interval
4 Rounds:
10 Power Snatch (115)
Row 250/200m

Rest :90

5. Accessory
4 Rounds:
100m Waiters Walk
Rest as needed
Choose any DB or KB.

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