Fri, Feb 20, 2015

protein

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 Kettlebell Swings (light wt)
  • 10 Hand Release Push Ups

—Conditioning—

“52 Pick Up from Hell”

  • Diamonds= Squats

  • Clubs= Hand Release Push Ups

  • Spades= Abmat Sit Ups

  • Hearts= Kettlebell Swings (53#/35#) 
  • Jack=12 Reps

  • Queen= 14 Reps

  • King=15 Reps

  • Ace=10 Burpees 
  • Ace of Spades (Death Card)= 15 Burpees

Pull a card, the suit and number determine the movement and reps! Enjoy!  Go through the entire deck one time.

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