February 24th, 2018 – Washed Up Athlete

Warm-Up

5 Min Assault Bike

2 Rounds

  • 20 Air Squats
  • 8 Goblet Squats
  • 10 Push-Ups
  • 10 Good Mornings (45)

A. 8 Minute EMOM

Deadlift (Clean Grip) x3

B. 6 Minute EMOM

x10 Pull-ups

C. Alternating Movements x3 Sets

  • Single Arm DB Overhead Press x10-12/side
  • One Arm DB Rows x10-12/side

D. Alternating Movements x3 Sets

  • Alternating One Arm DB Bench Press x10-12/side
  • Strict Pull-ups x Max Reps

E. AMRAP 7 Mins

  • 7 Dips
  • 7 WallBalls
  • 21 DU’s

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