March 3rd, 2017 – Washed Up Athlete Training

Power/Speed

8 Minute EMOM (Every Minute On The Minute)

  • High Box Jumps x3

 

Hypertrophy/Endurance

A.) Barbell Reverse Lunge 4×8-12

B.) Glute-Ham Raise 3×12

C.) Hang Power Clean 3×8

D.) Standing DB Shoulder Press 4×8-12

E.) Seated Rear Delt Raises 3×8-12

 

Conditioning

7 Minute AMRAP (As Many Rounds As Possible)

  • 14 Wall Balls (20lbs)
  • 7 Burpee Pull-Ups

 

Extra

15 Sets of 6 Strict Pull-Ups

 

 

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