July 9th, 2017 – Washed Up Athlete

1. Warm-up
Bike 100 Calories

2. Conditioning
Run 400m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike
then
Run 400m

3. Lift
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60

4. Interval
8 Rounds:
:30 Sprint on Treadmill
Rest :60

5. Accessory
Front Squat
10-8-6-4-2

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