Wed, Jan 27, 2016

Ragnar Del Sol Van#1

Workout of the Day

—Warmup—

  • 800m Run/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 DB Plank Rows
  • 10 DB Cleans (25#)
  • 10 DB Push Presses (25#)
  • 10 Push Ups

—Conditioning—

For Time: 

  • 60 Burpees
  • 50 O/H Walking Lunges (45 plate/25 plate)
  • 40 Sit Ups (25/10)
  • 30 Wallball (20/14)
  • 20 Pull Ups
  • 10 Manmakers (35/25)

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