Tues, Dec 15, 2015

prison

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 20 Double Unders
  • 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 per side)
  • 20 Buzz Saws
  • 10 Hanging Knees to Chest
  • 10 DB Snatches (15#/25#) – total reps

—Conditioning—

12 min. AMRAP

  • 20 Double Unders
  • 20 DB Snatches (35/25) – Alternate sides
  • 20 Abmat Sit Ups

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