March 4th, 2017 – Washed Up Athlete Training

Strength

A1.) Barbell Bench Press 5×4

A2.) Weighted Dips 5×5

 

B1.) Pendlay Rows 3×5

B2.) Side Plank with Band Row 3×12/Side

 

Conditioning

5 Rounds

  • 7 Chin-Ups
  • 8 Push-Up to Renegade Row
  • 9 Standing Curls
  • 1 30 Second Plank

 

Extra

Tabata

  • V-Ups
  • Hollow Holds

 

 

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