January 29th, 2017 – Washed Up Athlete Training

Warm-Up

3 Rounds

  • 15 Calorie Row
  • 10 Dynamic Push-Ups
  • 10 Lunges/Side

Endurance

Back Squat 2×20 @bodyweight

  • 195lbs.

Strength

A1.) Bench Press 5×5

A2.) One Arm Dumbbell Row 5×8/Side

 

Conditioning

Stage 1:

8 Min. EMOM (Every Minute On the Minute)

  • 3 Strict (Weighted Pull-Ups)

 

Stage 2:

8 Min. EMOM

  • 10 Burpees

 

Extra:

 

 

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