Fri, Apr 3, 2015

winorlearn

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Wall Balls (lt weight)

—Strength—

  • Deadlift- Work up to 3 RM (15 min time cap)
  • 3 Reps @ 95% of 3 RM
  • 3 x 3 Reps @ 90% of 3 RM

—Conditioning—

21-15-9 reps for time of: (10 min. cap)

  • Wall Ball (20#/14#)
  • Deadlift (50% 1RM)

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