January 14th, 2017 – Washed Up Athlete Training

Warm-Up

  • J-Curl 3×8
  • Shoulder Bands 3×15

3 Rounds

  • 250m Row
  • 20 Push-Ups

Strength

A1.) DB Bench Press 5×5

  • 80, 85, 90, 90, 90

A2.) Barbell Row

  • 115, 115, 115, 115, 115

Conditioning

Stage 1: 8 Min. EMOM

  • 3 Weighted Strict Pull-Ups (16Kg. KB)

Stage 2: 8 Min EMOM

  • 8 Burpees

PM

 

 

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