Wed, May 20, 2015

BringBoweHome#69

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 5 Hand Release Push Ups
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 10 Front Squats (light wt)

—Strength—

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

—Conditioning—

For Time:

  • 30 Front Squats (115#/75#)
  • 400M One Arm KB Farmers Walk (53#/35#) *Can be carried however you like
  • 30 Hand Release Push-Ups

 

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