Wed, Dec 9, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m 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 Kettlebell Swings (light wt)
  • 10 Push Ups
  • 10 Wallballs (light wt)

—Strength—

  • Push Press 1 x 10 at 65-95#, 3 x 3 +2.5 Lbs from last 

—Conditioning—

10 min. AMRAP

  • 15 Kettlbell Swings (53/35)
  • 5 Burpees
  • 15 Wallball (20/14)

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