Wed, Sept 9, 2015

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 PVC Pipe Figure 8s (each direction)
  • 10 Push Ups

 

—Strength—

  • Bench Press 4 X 7

**Please have a spotter at all times**

—Conditioning— 

For Time:

  • 500m Row
  • Rest 1 min.
  • 30 Pull Ups
  • Rest 1 min.
  • 400m Run

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