Thur, Feb 26, 2015

BringBoweHome#14

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

—Conditioning—

15 min. AMRAP

  • 20 Wallball (20#/14#)

  • 15 Hand Release Push Ups

  • 10 Kettlebell Swings (53#/35#)

  • 5 Burpees

Baker to Vegas runners complete INSTEAD of above…

  • Run: 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

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