Fri, Feb 13, 2015

lifeburpee

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 10 Bridges
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Staight Up
  • 10 Airs Squats
  • 5 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 10 Sumo Deadlift Hi Pulls (65#)

—Strength—

  • Deadlift- Work up to 3 RM (15 min time cap)
  • 3 Reps @ 95% of 3 RM
  • 4 x 3 Reps @ 90% of 3 RM

—Conditioning—

10 min AMRAP

  • 5 Sumo Deadlift Hi Pull (115#/85#)

  • 7 Pull Ups

  • 9 Air Squats

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