Wed, Jan 13, 2016

FullSizeRender (9)

Workout of the Day

—Warmup—

  • 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)
  • 5 Pull Ups

—Strength—

  • Press 1 x 10 @ 65-95#, 3 x 3 + 2.5lbs from last week

—Conditioning—

10 min AMRAP

  • 10 Wall Balls (20/14)
  • 10 Pull Ups
  • 10 Kettlebell Swings (53/35)

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