Fri, Feb 27, 2015

XFKOOLAIDsmall

Workout of the Day

—Warmup—

  • 1000m Row/800m Run
  • 40 Double Unders
  • 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

—Strength—

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

—Conditioning—

5 RFTO:

  • 30 Double Unders

  • 50m Sled Push
  • 100m Sprint

  • 50m Sled Push

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