Mon, Apr 20, 2015

FullSizeRender (4)

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

—Strength—

  • Back Squat- Work up to 10 RM (15 min time cap)
  • 10 Reps @ 95% of 10 RM
  • 2 x 10 Reps @ 90% of 10 RM

—Conditioning—

“Dirty Thirty”



 For TIme:

  • 30 Box jump

  • 30 Pull-ups

  • 30 Kettlebell swings (53#/35#) 

  • 30 Lunges

  • 30 Knees to elbows

  • 30 Push press (65#/45#)

  • 30 Back extensions

  • 30 Wall ball (20#/14#)

  • 30 Burpees

  • 30 Double Unders

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