Thur, Feb 19, 2015

BringBoweHome#77

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 20 Air Squats
  • 10 Bridges
  • 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 5 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 10 Step Ups
  • 10 Ball Slams (light wt)
  • 10 Deadlifts (light wt) – work on form!
  • 10 Power Cleans (light wt) – work on form!

—Conditioning—

4 Rounds For Max Reps:

  • 45 sec. Power Cleans (95#/45#)

  • 15 sec. Rest
  • 45 sec. Box Jumps
(24”/20”)
  • 15 sec. Rest
  • 45 sec. Slam Balls (30#/20#)
  • 15 sec. Rest

Baker to Vegas Runners complete INSTEAD of above…

  • Run: 4 x 600m TT, work:rest 1:3

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