Mon, May 4, 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 – Squeeze scapula together

—Strength—

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

—Conditioning—

AMRAP 7 MIN:

  • 50 Burpee Toes to Bar
  • Max Burpee Bar Muscle-Ups in remaining time

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