Wed, Apr 13, 2016

BringBoweHome#237

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 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 DB Push Presses
  • 10 DB Squats
  • 10 DB Plank Rows (5/side)
  • 5 Pull Ups

 —Strength—

  • Press 1 x 10 @ 45#, 3RM

—Conditioning—

For Time:

  • 800m Run

4 Rounds of:

  • 7 ManMakers (35/25)
  • 15 Dead Hang Pull Ups

 Then…

  • 1000m Row

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