Mon, Mar 7, 2016

Lift Like A Champion Today

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buzz Saws
  • 10 Burpees
  • 10 Hanging Knees to Chest

—Strength—

  • Back Squat  3 X 3 + 5#, 1 X 10 + 5 #

—Conditioning—

For Time:

  • 400m Run
  • 50 Air Squats
  • 20 Abmat Sit Ups
  • 50 Push Ups (Hand Release)
  • 20 Air Squats
  • 50 Abmat Sit Ups
  • 500m Row

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