March 1st, 2018 – Washed Up Athlete

Warm-Up

3 Sets

  • 10 Leg Extensions
  • 30sec Forearm Plank
  • 10 Side Plank Rotations
  • 10 Jefferson Curls

Strength

A. Back Squat 6×6@70% (:30 seconds rest between sets)

B. Barbell Hip Bridge 6×6@70% (:30 seconds rest between sets)

Lower Body Accessory

  1. Rear Foot Elevated Split Squat 3×8/side
  2. Reverse Hyper 3×20-25
  3. Abs with Plate Switch 4×15 Seconds of max reps
  4. Banded Pull Throughs 4×15

Conditioning

12 Min AMRAP

  • 3 Hang Squat Cleans (115)
  • 3 Push Jerks
  • 3 Snatch
  • 12 Box Jumps

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