Power Athlete

 In Power Athlete

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate & Professional
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM)

Complete 4 Rounds for time:

205 lb Ground to Overhead – 3 Reps
24″ Lateral Box Jump – 6 Reps
205 lb Ground to Overhead – 3 Reps
100 yd Shuttle
Rest 90 seconds

*For the 100 yard Shuttle, Sprint 25 yds out and back 4 times alternating change of direction each round.

then…

Complete 50 chin ups for time.

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