Wed, Aug 19, 2015

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Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 PVC Pipe Figure 8s
  • 10 Abmat Sit Ups
  • 10 Knees to Elbows
  • 10 KB Swings (35#)

 

—Strength—

  • Push Press – 4 x 3 +2.5#, 1 x 10

—Conditioning—

For Total Time:

3 Rounds of:

  • 200m Run
  • 15 Kettlebell Swings (70/55)

-1 min rest-

3 Rounds of:

  • 300m Row
  • 15 Toes to Bar

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