February 7th, 2017 – Washed Up Athlete Training

Warm-Up

2 Rounds

  • 500m Row
  • 10 Inverted Rows
  • 10 Burpees
  • 10 Push-Ups
  • 10 Squats

 

Power/Speed

8 Minute EMOM (Every Minute On The Minute)

  • Barbell Bench Press x3

 

Hypertrophy/Endurace

A1.) DB Bench Press 4×8-12

A2.) Strict Pull-Ups 4×8-12

B1.) Decline DB Bench Press 4×12-15

B2.) Bent Over Barbell Row 4×12-15

C1.) Standing Barbell Curl 3×12-15

C2.) Tricep Extension 3×12-15

 

Extra

 

 

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