September 16th, 2018 – Washed Up Athlete

A. Warm-Up

2 Rounds

  • 10 Cossack Squats
  • 10 Prone Scorpions
  • 10 Supine Scorpions

B. 5 Minute AMRAP x3

5 Min Amrap:

  • 8 Alt DB Snatch (50)
  • 9 Push-ups
  • 10 Air Squats

Rest 1 Minute

5 Min Amrap:

  • 8 DB Power Cleans (50)
  • 9 Push-ups
  • 10 Air Lunges

Rest 1 Minute

5 Min Amrap:

  • 8 DB Press (50)
  • 9 Push-ups
  • 10 Air Squats

C1. Back Squat 5×5 x3010

C2. Seated Row 5×8-10

D1. Barbell Row 4×8

D2. One Arm Cable Row 4×8/side

E. Leg Press 3×10 (3 Second Descent)

F1. Facepull 25-20-15-10

F2. Cable Curl 25-20-15-10

G. Reverse Lunge 3×10

H1. Face Down Reverse Flies 3×10

H2. Seated DB Curl 20-15-10

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