Fri, Nov 20, 2015

Workout of the Day

—Warmup—

  • 800m 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 Box Step Ups
  • 10 Box Jumps
  • 10 Wall Ball Shots w/light wt

—Strength—

  • Deadlift 3RM

—Conditioning—

For Time:

  • 400m Run
  • 21 Wall ball (20/14)
  • 21 Box Jumps
  • 400m Run
  • 15 Wall Ball
  • 15 Box Jumps
  • 400m Run
  • 9 Wall Ball
  • 9 Box Jumps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s