October 30th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • Half Kneeling KB Press x8/Side
  • :30 Side Plank /Side
  • 12 Forearm Scap Push-ups

Max Effort Exercise

Close Grip Bench Press 4×6

Supplemental Exercise

DB Bench Press 2x Max Reps

Horizontal Pull/Rear Delts

A. T-Bar Row 4×10-12

B. Seated DB Cleans 4×10-12

Traps

Behind the neck Shrugs 3×12

Elbow Flexor

Iso Curls 3×10

Conditioning

5 Rounds Not For Time

  • :30 Wall Sit
  • 10 Push-Ups
  • 30 DU’s

 

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