Fri, Jun 5, 2015

rescue

Workout of the Day

—Warmup—

  • 400m Run/500m 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
  • 60 sec. Dead Hang Hold
  • 10 Front Squats (light wt)
  • 10 Hang Squat Cleans (light wt)
  • 10 Push Ups

—Strength—

  • Deadlift- Work up to 1 RM
  • Then 1 @ 95% of 1RM
  • 4 x 1 @ 90% of 1RM

—Conditioning—

AMRAP 8 Min



  • 10 Hang Squat Cleans – 95#/65# 

  • 10 Ring Dips

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