Fri, Sept 18, 2015

IMG_0668

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 Hang Power Cleans (65#)
  • 10 Push Jerks (65#)

 —Strength—

  • Deadlifts 3 x 3

—Conditioning—

4 RFTO:

  • 5 Hang Power Cleans (135/95)
  • 5 Push Jerk (135/95)
  • 400m Run

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