Sat, Jan 23, 2016

MDM14

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 Buz Saws
  • 10 Back Squats w/65#
  • 10 Front Squats w/65#
  • 10 Push Presses w/65#
  • 10 Overhead Squats w/65#
  • 10 Knees to Elbow
  • 5 Pull Ups

—Conditioning—

3 RFTO:

  • 10 Overhead Lunges (45/25)
  • 10 Overhead Squats (95/65)
  • 10 Press (95/65)
  • 10 Back Extension (25/15)
  • 10 Abmat Sit Ups (10 Plate)
  • 10 Hand Release Push Ups
  • 10 Pull Ups

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