Wed, Mar 30, 2016

IMG_4040

Workout of the Day

—Warmup—

  • 400m Run
  • 500m 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 Push Presses (45# bar)
  • 10 Burpees

 —Strength—

  • Press:  1 x 10 @ 45#, 4 X 3 @ increase of 2.5#s

 

—Conditioning—

For Time:

  • 400m Run
  • 100 Double Unders
  • 30 Push Press (95/65)
  • 10 Burpees
  • 500m Row

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