Mon, Jun 1, 2015

Kip-Squat-Meme

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
  • 10 Front Squats @ 45# bar
  • 10 Push Presses @ 45# bar
  • 5 Push Ups

—Strength—

  • Back Squat- Work up to 1 RM,
  • Then 1 @ 95% of 1RM
  • 4 x 1 @ 90% of 1RM

—Conditioning—

20 RFTO:

  • 2 Burpees
  • 1 Thruster – 95#/65#

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