Thur, Apr 30, 2015

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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 Push Ups
  • 10 Kettlebell Swings (light wt)
  • 10 Box Step Ups

—Conditioning—

AMRAP 5 min., AMRAP 7 min., AMRAP 9 min: 
Rest 3 min. between each



  • 20 Shuttle Runs (30 ft, 2 hand touch on each side)

  • 30 Hand Release Push-Ups
  • 40 KBS – 53#/35#

  • 50 Box Jumps 24”/20” (Adv:  Box Jump Overs)
  • Max Reverse Burpees in time remaining



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