November 6th, 2017 – Washed Up Athlete

Warm-Up

Dynamic

Strength 1

Back Squat

2×5 @ 65%

3×5 @ 70%

Front Squat

5×5 @75%

Strength 2

Push Press

1×5, 1×4, 1×3, 1×2, 1×1

 

Metcon

4 Rounds

20 Reverse Overhead Lunge (95)

40 KBS

Core

4×1 Minute Plank Holds

Extra

100 Strict Pull-Ups

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