May 21st, 2018 – Washed Up Athlete

A. Warm-Up

  • 20 Cal Bike
  • 20 Band Pull-Aparts
  • 20 Band Passthroughs
  • 20 Band OH Squats

B. Strength 

Superset x6 sets each:

  • Bench Press x6-8reps
  • Seated Row x8-10reps

C. Strength

Alternate Movements x4 sets each:

  • DB Bench Press x12-15reps
  • Kroc Rows x12-15reps

D. WOD

20 Minute AMRAP

  • 10 KBS
  • 15 Push-Ups
  • 20 Cal Bike
  • 200m Sandbag Carry

E. Core

  • 20 Second Hollow Body Rock
  • 20 Second Superman Rock

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