Fri, Feb 19, 2016

BringBoweHome#183

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 50 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)
  • 10 Front Squats (45#)
  • 10 Push Presses (45#)
  • 5 Thrusters (45#)
  • 5 Pull Ups

—Strength—

  • Deadlift 1 X 10 @ 65-95,  3RM 

—Conditioning—

20 min. EMOM

  • Even minutes = 5 Thrusters (95/65) & 7 Pull Ups
  • Odd minutes =  50 Double Unders

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