November 20th, 2018 – Washed Up Athlete

Lower Body

A. 4 Rounds:

8 Back Squat @ approx 55-60% max
Rest 15-30 sec
4 Front Squats (same weight as BS)
Rest 2-3 min

B. 3 Rounds
Perform each round “quickly” but with QUALITY, then rest 2-3 min between rounds

200m Farmers Walk (moderate/heavy)
12 Goblet Squats (with one KB or DB from FW)
3 Broad Jumps (each for max distance, full reset between reps)

C. EMOM x 16 min (alternating):

Front-Rack Rear-Foot Elevated Split Squats x 6-8 Reps (LEFT)
Decline or GHD Sit-ups x 10-15 Reps
Front-Rack Rear-Foot Elevated Split Squats x 6-8 Reps (RIGHT)
Russian Medball Twists x 16-24 Reps (8-12 per side)

D. 2 Rounds:
Keep intensity to about 75-80% effort here

8 Burpee DB Box Step-ups (alternate legs)
16/12 Cal Assault Bike (male/female) OR Run 200m

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