7/9/18: Monday

5 Sets for completion

10 Rear Foot Elevated Split Squat per leg (Front rack)

Max Effort Single-Arm DB RDL (50/35)

10 Minute AMRAP

200m Run

25 Wall-balls (unbroken)

*5 burpee penalty for breaking set of wall-balls*

7/6/18: Friday

Core Work

50-40-30-20-10

Sit-ups

:20 L-sit after each set

3 Rounds for time

400m Run

15 Handstand Push-ups

30 Mountain Climbers

2 Rope Climbs

15 Sumo Deadlift High Pull (70/55)

7/5/18: Thursday

Deadlift EMOM

Mins 1-5: 2 Deadlifts every minute

Mins 6-10: 1 Deadlift every minute

Mins 11-25: 1 Deadlift every other minute

Deadlift 1×1

Deadlift for load:

#1: 1 rep

10 Minute AMRAP

1 Round of “Cindy”

10 Deadlifts (225/155)

2 Rounds of “Cindy”

10 Deadlifts

3 Rouds of “Cindy”

10 Deadlifts