Tues, Feb 16, 2016

emerson

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 per side)
  • 20 Buzz Saws
  • 10 Front Squats (45-65#)
  • 10 Burpees

—Conditioning—

3 X 3 min. AMRAP, Rest 1 min. between each

  • 6 Squat Cleans (135/95) (SCALE:  Front Squats)
  • Max. Push Ups

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