Mon, Feb 23, 2015

cupcake

Workout of the Day

—Warmup—

  • 1000m Row/800m Run
  • 40 Double Unders (practice)
  • 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 Straight Up
  • 10 Air Squats
  • 5 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold

—Strength—

  • Back Squat- Work up to 1 RM (15 min time cap)
  • 1 x 1 Reps @ 95% of 1 RM
  • 4 x 1 Reps @ 90% of 1 RM

—Conditioning—

15 min. AMRAP

  • 400M Run

  • 25 Air Squats

  • 10 Toes to Bar

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