Fri, Sept 11, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 10 Good Mornings (45# bar) – Knees slightly bent, back flat.
  • 10 Romanian Deadlifts (45# bar) – Knees slightly bent, back flat.
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 PVC Pipe Figure 8s (each direction)
  • 10 Wall Balls
  • 10 Push Ups

 —Strength—

  • Deadlifts 4 x 3

—Conditioning—

Patrick Daniel Tillman (11/6/1976 – 4/22/2004) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002.  He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

“Tillman”

7 Rounds For Time:

  • 7 Deadlifts (315#/220#) *scale accordingly*
  • 200m Run
  • 15 Pull-ups
  • Rest 45 sec.

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