January 20th, 2017 – Washed Up Athlete Training

AM

13 Rounds (30 Seconds of work, 10 seconds of rest)

  • Push-Ups
  • Air Squats

 

PM

Warm-Up

  • J-Curl 3×8
  • Goblet Squat 3×8
  • Spider Stretch 3×8

 

Power/Speed

8 Minute EMOM

  • Back Squat x3 Reps

 

Hypertrophy/Endurance

A1.) Back Squat 4×8

A2.) Jump Lunges 4×20

 

B.) Power Clean 5×5

 

C1.) Strict Press 4×8

C2.) Handstand Shoulder Taps 4×20

 

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