Wed, Nov 18, 2015

IMG_0156

Workout of the Day

—Warmup—

  • 800m Run
  • 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 Front Squats (65-95#)
  • 5 Overhead Squats (65-95#)
  • 15 Ring Rows

—Strength—

  • Bench Press 1 x 10 at 65-95#, 4 x 7 – small increase from last time you did bench press

—Conditioning—

15 min. AMRAP

  • 200 m Run
  • 7 Overhead Squats (95/65)
  • 9 Pull Ups

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