December 21st, 2017 – Washed Up Athlete

Warm-Up

50 Burpee Pull-Ups

Strength 1

Pendlay Rows 4×15

Weighted Pull-Ups 4×6-8

Strength 2 

Bench Press 4×10 1×5

Seated Row 4×10

Accessory

DB Floor Press 3×10

Chest Fly 3×15

Conditioning 

3 Rounds

  • 300m Row
  • 20 DB Snatch (50)
  • 20 Hand Release Push-Ups
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