Wed, Feb 17, 2016

BringBoweHome#151

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 Snatches (25#) 5 each arm
  • 10 Kettlebell Swings (light wt)
  • 40 Double Unders

—Strength—

  • Press 1 X 10 @ 65-95,  3RM

 —Conditioning—

On a 4 min. clock complete

  • 500m Row
  • AMRAP Single arm DB Snatch (Alternating)(35/25)

Rest 1 min.

4 min. clock

  • 400m Run
  • AMRAP KB Swings (53/35)

Rest 1 min. 

4 min. clock

  • 50 Burpees
  • AMRAP Double Unders 

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