Fri, Apr 10, 2015

liedetector

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 Kettlebell Swings
  • 10 Bodyweight Lunges

—Strength—

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

—Conditioning—

12 min AMRAP



  • 10 Burpees

  • 12 Kettlebell Swings (53#/35#)

  • 15 Weighted Lunges (25#)

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