Wed, Mar 16, 2016

CHP memorial

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
  • 20 Box Step Ups 10/side
  • 10 Deadlifts (65-95#) – focus on form.  reset then,
  • 10 Deadlifts (65-95#)

—Strength—

  • Press 1 X 10 @ 45-65#, 3RM

 —Conditioning—

15 min. AMRAP

  • 500m Row / 400m Run
  • 5 Deadlifts (225/155)
  • 10 Box Jumps (24″/20″)

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