Wed, Mar 2, 2016

photo 3 (1)

Workout of the Day

—Warmup—

  • 800m Run/1000m 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 Barbell Push Presses (45#)
  • 10 Dumbell Push Presses (25#)
  • 20 Lunges

—Strength—

  • Press 1 X 10 @ 45-65#, 4 X 3 (+2.5 Lb), 1 X 10 @ 65%

—Conditioning—

10 min. AMRAP

  • 10 DB Push Press (35/25)
  • 15 Lunges (total)
  • 30 Double Unders

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