August 30th, 2018 – Washed Up Athlete

A. Warm-up 3 Rounds 10 KB Lunges 10 KB Deadlifts 10 Knees to Elbows B. 10 Minute EMOM 10 Back Squats C. 6 Minute EMOM 5 Jump Squats D. Single Leg Rear Foot Elevated RDL 3x12/leg E. Leg Cashout 4 Sets 10 Lateral Lunges (20 Total) 25 Heavy KB Swings F. 10 Minute AMRAP 250m … Continue reading August 30th, 2018 – Washed Up Athlete

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August 29th, 2018 – Washed Up Athlete

A. Bent-over “Supinated” Barbell Rows (palms facing) – 4 x 10-12 reps *Increase weight next week when you successfully make all sets of 12 reps with same weight B. Wide-Grip Pullups – Choose # of reps to complete UNBROKEN for each set One set every 2 minutes for 6 sets Scale as needed if rep … Continue reading August 29th, 2018 – Washed Up Athlete