Fri, July 10, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders (practice)
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Staight Up
  • 15 Bridges
  • 10 Wall Balls (light wt)
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 10 Kettlebell Swings (light wt)

 

—Strength—

  • Deadlift- 10-8-6-4 (Increasing weight, 2.5# increments)


—Conditioning—

7 min. AMRAP



  • 15 Kettlebell Swings (53#/35#)

  • 20 Abmat Sit Ups


  •  
  • -2 Minute Rest 

7 min. AMRAP



  • 15 Wallball (20#/14#)

  • 20 Double Unders

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