Mon, Nov 2, 2015

prison

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 50M Bear Crawl
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 10 Deadlifts (w/65-95# bar)
  • 10 Back Squats (w/45-65# bar)
  • 5 Burpees

—Strength—

  • Back Squat – 4 x 3 @80% of 1 RM, 1 X 12

—Conditioning—

For Time:

21-15-9-3 reps of: (10 min. cap)

  • Deadlifts (40% 1 RM)
  • Burpees

 

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