Fri, Aug 28, 2015

APP-June

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
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 PVC Pipe Figure 8s
  • 10 Deadlifts (65-95#)
  • 10 Push Ups
  • 10 Box Jumps/Step Ups

 

—Strength—

  • Deadlift 3RM

—Conditioning—

For Time:

  • 400m Run
  • 21 Wall ball (20#/14#)
  • 21 Box Jumps (24”/20”)
  • 400m Run
  • 15 Wall Ball
  • 15 Box Jumps
  • 400m Run
  • 9 Wall Ball
  • 9 Box Jumps

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