Fri, May 1, 2015

dl quiet

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 Front Squats (light wt)
  • 10 Handstand Push Ups – use this time to scale distance w/ abmats.

—Strength—

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

—Conditioning—

EMOM (Alternating Exercises) x 10 min:

  • AMRAP 20 Secs. Front Squats- 50% 1RM
  • AMRAP 20 Secs. Handstand Push Ups

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