Wed, Sept 23, 2015

Drink Coffee

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 Good Mornings (45# bar) – Knees slightly bent
  • 10 Deadlifts (65-95#)
  • 10 Presses w/45# bar

 

—Strength—

  • Push Press 3 X 3 +2.5 lbs sets across

—Conditioning—

10-9-8-7-6-5-4-3-2-1 reps for time of: (15 min. Time cap)

  • Deadlifts (205/135)
  • Air Squats
  • DB Push Press (35/25)

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