Wed, Oct 21, 2015

Make it Count

Workout of the Day

—Warmup—

  • 400m Run
  • 5000m 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 DB Front Squats (25#)
  • 10 DB Push Presses (25#)
  • 10 Push Ups
  • 10 KB Swings (35#)

—Strength—

  • Bench Press 3 x 7

—Conditioning—

  • On a 4 min. clock complete
  • 500m Row
  • Max reps ManMakers(35#/25#) in remaining time
  •  
  • Then Rest 2 mins. 
  •  
  • On a 4 min. clock complete
  • 400m Run
  • Max reps Kettlebell Swings(53#/35#)

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