November 7th, 2017 – Washed Up Athlete

Warm-Up

12 Min EMOM

  • Min 1: 8 Dips
  • Min 2: 8 Inverted Row
  • Min 3: 8 DB Thrusters

Strength 1

Superset

A1.) Bench Press x5, x5, x5, x5, x5

A2.) DB Flies 5×12-15

A3.) Strict Pull-Ups Max Reps

Strength 2

B1.) DB Incline Bench Press x8, x8, x8

B2.) Chest Supported DB Row (with 2-second hold) x8, x8, x8

Metcon

5 Rounds

  • 5x 1 Power Clean + 1 Hang Squat Clean
  • 10 MB Sit-up Chest Throw
  • 5 Burpees

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