Sat, Apr 9, 2016

MCJChallenge#13

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 Knees to Elbows
  • 10 Kettlbell Swings (light wt)

 —Conditioning—

50-40-30-20-10 reps for time of:

  • Kettlbell Swings (53/35)
  • Double Unders
  • Abmat Sit Ups

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