December 17th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 OH Squats
  • 10 Good Mornings
  • 5 Box Jumps
  • Conditioning

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Strength

Back Squat 22X1; 2.2.2; rest 20sec/rest 3-4min x 4 sets

Front Squat 22X1; 2.2.2; rest 20sec/rest 3-4min x 4 sets

Accessory

B1. DB Suitcase Reverse Lunge to Knee Lift; pause 1sec at top of each knee lift; 6-8/leg; rest 30sec between legs; rest 60sec before B2 x 3 sets
B2. GHD Back Extensions 3131; 5-8reps; rest 90sec x 3 sets

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