July 11th, 2018 – Washed Up Athlete

A. Warm-up

3 Rounds

  • Glute Ham Raise x10
  • Russian KBS x10
  • DB Row x10

B. Deadlift 

4 Sets of 2.2.2 (20 Second Rest between each set of 2 reps)]

C. Pendlay Row 5×5

D. Superset

  • One Arm Row 10-8-6-4
  • Reverse Hypers 10-10-10-10

E. Accessory

  • Glute Ham Raise w/ plate 3×10
  • Glute Ham Raise Hold + Barbell Row 3×6
  • Banded Facepulls 3×20

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