July 27th, 2018 – Washed Up Athlete

A. Warm-up

3 Rounds

  • 200m Row
  • 15 Push-ups

B1. Dumbbell Bench Press x2010 5 sets of 10 reps, rest 30 seconds

B2. One Arm Underhand Row 5×10, rest 30 seconds

C1. Weighted Dips 9-6-3, rest 1 minute

C2. Weighted Pull-ups 9-6-3, rest 2 minutes

D. Prone Bench Row 15-12-10 then 6-minute EMOM – 5 reps @10rep weight

E1. DB Flies 4×8

E2. Incline Push-ups x2010 4×8

F. Barbell Curls 15-12-10 the 6-minute EMOM – 5 reps @10 rep weight

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