Wed, Feb 3, 2016

IMG_2890

Workout of the Day

—Warmup—

  • 400m Run
  • 500m 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 Push Presses (45#)
  • 5 Burpees

—Strength—

  • Press  1 X 10 @ 65-95,  4 x 3 @ 80% of 1RM, 1 X 10

 —Conditioning—

For Time:

  • 400m Run
  • 100 Double Unders
  • 30 Push Press (95/65)
  • 10 Burpees
  • 500m Row

 

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