May 29th, 2017 – Washed Up Athlete

1. Warm-up Weakness Warm Up 2. Met-Con “Karen” 150 Wallballs 20/14lbs 3. Strength Zero Bounce Deadlift 4×4 @70-90% of 1RM 4. Gymnastics Every 4 Minutes for 12 Minutes: Row 20/18 Calories 30 Push-Ups 5. Accessory Posterior Chain Accessory Plan Week 5 Day 4 Lunge Holds (3 minutes per leg)

May 27th, 2017 – Washed Up Athlete

1. Warm-up 3 Steady Rounds: 15 Empty Bar Thrusters 15/10 Calorie Row 2. Met-Con 4 Rounds: 20 Alternating Pistols 20 Push Press 95/65lbs 3. Lift High Catch Power Clean 6×2 4. Accessory Front Rack Lunges 4x10 5. Accessory Upper Body Stability Accessory Plan Week 5 Day 4 Hammer Curls Skullcrushers