Wed, Dec 30, 2015

beast mode

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 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 each direction)
  • 20 Buzz Saws
  • 10 DB Power Cleans (25#)
  • 10 DB Front Squats (25#)
  • 10 Push Press (25#)

—Strength—

  • Bench Press 1 x 10 @ 95#, 4 x 7 

—Conditioning—

5 Rounds For  Max Reps:

  • 45 sec. Slam Ball (30#/25#)
  • 15 sec. Rest
  • 45 sec. ManMakers (35#/25#)
  • 15 sec. Rest
  • 45 sec. Burpees
  • 15 sec. Rest

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