Mon, Mar 16, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 20 Double Unders
  • 10 Kettlebell Swings (light wt)

—Strength—

  • Back Squat- Work up to 5 RM (15 min time cap)
  • 5 Reps @ 95% of 5 RM
  • 2 x 5 Reps @ 90% of 5 RM

—Conditioning—

“Helen”

3 RFTO:

  • 400m Run

  • 21 Kettlebell Swings (53#/35#)

  • 12 Pull Ups

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s