November 20th, 2017 – Washed Up Athlete

Warm-Up

Dynamic

Strength

Back Squat 6×4 @75%

Accessory

A. Overhead Walking Lunge 3×10/side

B1. Alt. DB Shoulder Press 3×8

B2. DB Shrugs 3×12

C1. Waiters Walk

C2. Farmers Carry

Core

3×12 T-Bar Rotations

Sprints

5x100m Shuttles

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