Wed, Feb 25, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders (practice)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Push Presses w/45# bar

—Strength—

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

—Conditioning—

For Time:

  • 800m Run
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Push Press (85#/55#)

  • Pull Ups
  •  then…
  • 1000m Row

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