Mon, Apr 6, 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 Deadlifts (light wt)

—Strength—

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

—Conditioning—

4 RFTO:

  • 400m Run
  • 15 Burpees

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