October 16th, 2017 – Washed Up Athlete

AM:

30 Minute Walk

PM

Max Effort Exercise:

Bench Press 5×5

Supplemental Exercise:

Incline DB Bench Press 2x Max Reps

Horizontal Pull/Rear Delts:

A1. Seated Cable Rows 4×12

A2. Face Pulls 4×12

Traps:

DB Shrugs 3×15

Elbow Flexor:

DB Iso Curls 4×8

WOD:

10 Rounds for Time-

  • 10 Pull-Ups
  • 10 KBS
  • 10 Push-Ups

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