Wed, Oct 7, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 10 Kettlebell Swings (light wt)
  • 10 Slam Balls (light wt)
  • 10 Push Ups (Hand Release)

 

—Strength—

  • Bench Press  4 x 7 

—Conditioning—

7 min. AMRAP

  • 10 Kettlebell Swings (53/35)
  • 200m Run
  • 10 Push Ups (Hand Release)

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