Wed, Sept 30, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m 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 Push Press (45# bar)
  • 10 Kettlebell Swings (light wt)
  • 5 Slam Balls (light wt)
  • 5 HR Push Ups

 

—Conditioning—

4 Rounds for max reps:

  • 1 min. DB Push Press (35/25)
  • 1 min. Push Ups (Hand Release)
  • 1 min. Kettlebell Swings (53/35)
  • 1 min. Slam Ball (30/20)

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