May 20th, 2017 – Washed Up Athlete

1. Warm-up
3 Rounds
Row 150m
30 Second Handstand Hold
15 Push-Ups

2. Lift
Power Snatch 6×2

3. Strength
Bench Press 5×5

4. Hypertrophy

A1. Alternating Incline DB Bench 3×20

A2. Push-Up + Bosu Ball Curl 3×12

B1. DB Row 3×12-15

B2. Kneeling Scarecrow 3×12-15

C1. 1-Arm Push Press 3×10/Side

C2. Pallof Press 3×12/side

5. Accessory Posterior Chain

Back Rack Lunges 4×10/side

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