July 10, 2014

THURSDAY 6PM

WARMUP: 95LB BARBELL: 10 Reps – RDL, GoodMorning, OHP, OHS

DEADLIFT / VERTICAL JUMP
320 X 5
22″
310 X 5
22″
21.5″

TURKISH GET UP (UP/DOWN EACH SIDE)
100LB Barbell x 1
10′ recovery
100lb x 1

ALFREDSON PROTOCOL
25LB X 10 each leg

PULLUP (+25LB)
5r x 2s

TIRE SLED DRAG
20 meters side lunge with waist harness
20 meters + 45lb side pull

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