Wed, Aug 12, 2015

spotting

Workout of the Day

—Warmup—

  • 40 Double Unders (singles x 3)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Push Ups
  • 10 KB Swings (35#)

 

—Strength—

  • Bench Press – 4 x 7 

Your goal for the day is to find a comfortably heavy set of reps listed above. Err on the side of caution initially since this will be a long term progression

**Please have a spotter at all times**

—Conditioning—

9 min. AMRAP

  • 15 Air Squats
  • 30 KB Swings (53/35)
  • 50 Double Unders

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