Mon, Sept 14, 2015

protein-funny

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 60 sec. Goblet Squat Hold
  • 10 Goblet Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Front Squats (w/45-65# bar)
  • 10 Push Ups

—Strength—

  • Front Squat 3 x 3, 1 x 10

—Conditioning—

12 min. AMRAP

  • 10 Wallball (20/14)
  • 400m Run
  • 10 Box Jumps (24″/20″)

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