Mon, Dec 7, 2015

formation

Workout of the Day

—Warmup—

  • 1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 50m Bear Crawl
  • 20 Buzz Saws

—Strength—

  • Back Squat 1 x 10 at 65-95#, 3×3 +5 Lb from previous

—Conditioning—

AMRAP 10 min.

  • 300m Row
  • 25 Push Ups (Hand Release)
  • 15 Abmat Sit Ups

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