Fri, Apr 15, 2016

IMG_6731

Workout of the Day

—Warmup—

  • 800m Run/1000m 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)
  • 10 Front Squats (45# bar)
  • 10 Push Presses (45# bar)
  • 10 Thrusters (45# bar)
  • 10 Push Ups

 —Strength—

  • Deadlift 3RM

—Conditioning—

AMRAP 15 mins.:

  • 5 Thrusters (95/65)
  • 5 Burpees
  • 7 Thrusters
  • 7 Burpees
  • 9 Thrusters
  • 9 Burpees
  • 11 Thrusters
  • 11 Burpees
  • 13/13….15/15….17/17…etc.

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