Fri, Oct 23, 2015

pain-and-goals

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 Push Presses (45# bar)
  • 10 Toes To Bar

 

—Strength—

  • Deadlift 3RM

—Conditioning—

5 RFTO:

  • 3 Deadlifts (225/155)
  • 5 Burpees
  • 10 DB Push Press (35/25)
  • 15 Sit Ups
  • 200m Run

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