Wed, July 1, 2015

CF535

Workout of the Day

—Warmup—

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

—Strength—

  • Power Clean – 4-4-2-2 (Increasing weight, +5# increments)

—Conditioning—

  • 3 X 3 min. AMRAP (Rest 2 min.)
  • 4 Front Squats (155#/105#) (ADV 185/120)

  • 8 KBS (53#/35#) (ADV 70#/53#)

  • 12 Wall-Balls  (20#/14#)

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