February 9th, 2017 – Washed Up Athlete Training

Warm-Up

  • J-Curl 3×10
  • Box Jumps 3×10
  • Goblet Squats 3×10

 

Power/Speed

8 Minute EMOM (Every Minute On The Minute)

 

Hypertrophy/Endurance

Front Squat 4×8-12

Romanian Deadlift 3×8-12

A1.) Upright Rows 3×8-12

A2.) Seated Military Press 3×8-12

 

Conditioning

21-15-9

  • Kettlebell Swings
  • Air Squats

Ab Circuit

3 Rounds

  • 10 Decline Sit-Ups
  • 10 Toes-2-Bar
  • 10 Ab Rollers
  • 15 Side Crunches/Side

 

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