Wed, Nov 11, 2015

veterans

HAPPY VETERANS DAY!!!

Workout of the Day

  • 400m Run
  • 500m 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)
  • 20 Buzz Saws
  • 10 Abmat Sit Ups
  • 10 Kettlebell Swings (35#)

—Strength—

  • Push Press 1 x 10 at 65-95#, 4 x 3 + 2.5 lbs, 1 X 10

—Conditioning—

 For Total Time:

3 Rounds of:

  • 200m Run
  • 15 KB Swings (53/35)
  • Rest 1 min.

3 Rounds of:

  • 300m Row
  • 15 Abmat Sit Ups

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