Wed, Nov 25, 2015

IMG_3058

Workout of the Day

—Warmup—

  • 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 Push Press (65-95#)
  • 5 Pull Ups

—Strength—

  • Bench Press 4 x 7 – small increase from last time you did bench press

—Conditioning—

For Time:

  • 400m Run then…

10-9-8-7-6-5-4-3-2-1 reps of:

  • Push Press (115/85)
  • Pull Ups

then…

  • 500m Row

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