July 6th, 2017 – Washed Up Athlete

1. Warm-up
10 Minute Steady Run
then
Floss Shoulders

2. Conditioning
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

3. Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent

4. Interval
3 Rounds for Time:
15-12-9
Push Press 155/105lbs
GHD Sit Ups
Rest 3:00

5. Accessory
Front Rack Walking Lunge
5×12 with 85/55lbs Dumbbells in each hand
Rest as needed

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