January 21st, 2018 – Washed Up Athlete

Warm-Up

One Slow Round of:

  • 500m Row
  • 40 Squats
  • 30 Sit-ups
  • 20 Push-Ups
  • 10 Pull-ups

Conditioning

3 Rounds

  • 20 Cal Row
  • 20 Cal Bike
  • 20 Push-Ups

Strength 1 

Front Squat 3×8

Strength 2

A1. DB Bench Press 4×12-15

A2. Weighted Pull-Ups 4×5-7

Strength 3

B1. DB Floor Press 3×12-15

B2. Pull-Ups 4×9 (3 Strict + 6 Kipping)

Accessory

  • DB Flies 3×12
  • Inverted Row 3×20

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