Sat, Apr 4, 2015

BringBoweHome#2

Workout of the Day

—Warmup—

  • 800m Run/1000m 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 Front Squats (light wt)

—Gymnastic Strength—

  • 4 X 5 Bar Muscle-ups (Sub Jumping from a low Box)
  • 4 X 8 Ring Dips (Weighted if Possible)
  • 5 X 1 min. Handstand Holds (Chest Facing)

—Conditioning—

15 min. AMRAP

  • 200m Run
  • 10 Front Squats (50% 1RM Front Squat)
  • 12 Burpees (barbell jump over)

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