March 4th, 2018 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Pull-Downs
  • 10 DB Shoulder Press

Treadmill HIIT

10 Rounds (Incline at 8.0)

:30 10MPH

:30 Recover

Then…

For 5 Rounds

:20 10MPH

:10 Recover

Strength

A. Seated Shoulder Press 10-8-6-4

A2. Face Pulls 4×10

B. Standing DB Push Press 10-8-6-4

B2. Seated Rear Delt Raise 4×10

Shoulder Accessory

2 Sets

  • Alternating Iso Holds x7
  • Seesaw Lateral Raise x7
  • Lateral Raise x7
  • L-Lateral Raise with Eccentric x7
  • Bottom Half Lateral Raise x21

 

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