Sat, Sept 12, 2015

firefighters

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 Push Ups

 

—Conditioning—

In 3 Person Teams complete…

12 min. AMRAP

  • 200m Run
  • Plank Hold (elbows)
  • Max. Burpees

Score is max. number of team burpees.

In this workout, one teammate will run, the other will be holding a plank, and the third will be doing full ROM burpees. The runner will move the group when they come back in from the run, at which point the burpee teammate runs, the runner goes to a plank and the plank person does burpees.  Keep track of burpee reps.

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