November 2nd, 2017 – Washed Up Athlete

WARMUP

3 Rounds of: 30 Double unders 20 Pushups 10 Air Squats

 

Strength 1

Back Squat (Work up to a heavy single)

6,5,4,3,2,1

 

Strength 2

Deadlift (Work up to a heavy single)

6,5,4,3,2,1

 

Strength 3 (Superset)

1. Seated DB Press 3×8

2. Side Raise 3×12

3. Band Pull-Aparts 3×15

4. DB Shrugs 3×12

Metcon

1 Mile Run

1k Row

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