Mon, May 11, 2015

IMG_2289

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 scaps together

—Strength—

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

—Conditioning—

AMRAP 8 Min.:

  • 27 Wall Balls (20#/14#)
  • 27 Shoulder to Overhead (115#/75#)

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