Mon, Aug 17, 2015

photo 2 (3)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 10 Bridges
  • 25M Prisoner Walk
  • 20 PVC Pipe Dislocates
  • 10 PVC Pipe Figure 8’s
  • 60 sec. Dead Hang Hold
  • 10 Front Squats (65-95#s)
  • 10 Push Ups
  • 5 Pull Ups

—Strength—

  • Front Squat – 3 x 3 (Sets Across), 1 X 10

—Conditioning—

10 min. AMRAP

  • 15 WallBall (20/16)
  • 10 Renegade Push Ups * (35/25)
  • 5  Pull Ups

* Renegade Push Up= Do a push up on top of DB’s. At the top of each rep, stay in a plank and row the DB up to the chest – Push Up, Row, Row=1 Rep

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