September 13th, 2018 – Washed Up Athlete

A. Warm-up – 2 Rounds

  • 10 Hindu Push-ups
  • 8 Med ball Push-ups
  • 10 Cossack Squats
  • 10 Goblet Squats
  • 10 Box Jumps

B. 4 Rounds

8 Back Squats @55-60%

Rest 20 Seconds

4 Front Squats with the same weight

C. 4 Rounds

5-7 Reps Bench Press

10 Dynamic Push-ups

D. One Arm Bench Press 3×15/side

E. Jump Back Squats 

8 min EMOM x5 Reps

F. Rear Foot Elevated Split Squats (Bodyweight)

25-20-15-10-5

(Minimal Rest between legs)

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