August 21st, 2017 – Washed Up Athlete


Barbell (Pendlay) Row
Aim for 5 sets at the same weight. Start with 2-3 warm-up sets before 5 “working” sets.

Handstand Push-ups
5 sets for max reps.
Work on your weakest/most challenging version – strict deficit, strict, kipping, etc. If you can’t do handstand push-ups then do 5 max handstand holds.


AMRAP 20mins
1. 400m Run
2. 3 rounds “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats


3 sets:
15 elbow-out landmine row immediately followed by TRX Overhead Press (just the press in the linked video)

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