Thur, May 7, 2015

arnold-squat

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 10 min.:

  • Reps 5-10-15-20-25-30 etc… (climb as high as possible)
  • Burpees

  • Box Jumps (24”/20) (ADV: Burpee Box Jump Overs)

-Rest 5 min.-

AMRAP 10 min.:

  • 200m Farmers Carry with ONE KB (53#/35#)

  • 20 KB Overhead Squats

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