Wed, Dec 16, 2015

FullSizeRender (20)

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 Kettlebell Swings (light wt)
  • 10 DB Push Press (light wt)
  • 10 Push Ups
  • 5 DB Thrusters (light wt)

—Strength—

  • Push Press 1 x 10 at 65-95#, 4 x 3 +2.5 Lbs from last push press

—Conditioning—

4 min. AMRAP

  • 500m Row
  • DB ManMakers – Max Reps (35/25)

Rest 2 min.

4 min. AMRAP

  • 400m Run
  • Kettlbell Swings – Max Reps (53/35)

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