Fri, Oct 16, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Double Unders
  • 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 Deadlifts (65-95# bar)
  • 10 DB Front Squats (light wt)
  • 10 DB Presses (light wt)
  • 10 DB Thrusters (light wt)
  • 10 DB Rows (5/side)
  • 2 Man Makers

 

—Strength—

  • Deadlift – 3 reps every 30 sec. for 8 mins. @ 55% of 1RM

—Conditioning—

10 min. AMRAP

  • 5 DB ManMakers (35/25)
  • 20 Lunges
  • 20 Double Unders

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