January 3rd, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • 15 DB Press
  • 15 Cal Row

Core
21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks

Strength 1 

Strict Press 3×10

Strength 2

8 Min EMOM

Squat Clean + Jerk x2

Accessory

5 Rounds

10 Single Arm DB Press

15 Ring Rows

Conditioning

For Time:

  • 20 Cal Assault Bike
  • 10 Ring Dips
  • 20 Dball Over the Shoulder
  • 10 Ring Dips
  • 20 Cal Assault Bike

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