Friday
Lower
Throws
Shot
Hammer
LWFD
Deadlift
135x10
225x10
315x5
405x5
495x1
495x1x10 (no more than 15 seconds rest between reps)
Deadlift deathmatch
365x5
315x5x9
as soon as troy was done with his 5 I was doing my 5...this sucked
Core
Palloff Press
Knee Ups
Out-Work
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