September 25th, 2018 – Washed Up Athlete

A. Shoulder Routine

B1. Hammer Strength Machine Row 4×12

B2. Hammer Strength Machine Low Row 4×12

C. Barbell Bent Over Row 12-12-10-10

D1. Seated Cable D-Bar Row 4×12

D2. Single Arm Unsupported Row 4×12/each

E1. Facepull 4×12

E2. Straight Arm Pulldown 4×12

F. Close Grip Lat Pulldown 25-20-15-10

G. 12 Minute AMRAP

  • Sled Push
  • 10 Med Ball Over Shoulder
  • 10 Tire Flips with Jump through the middle
  • 20 Slam Ball Twists

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