Wed, Apr 27, 2016

BringBoweHome#160

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 Buz Saws
  • 10 Kettlbell Swings (light wt)

—Strength—

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

—Conditioning—

For time:

  • 500m Row
  • 400m Run
  • 50 Kettlebell Swings (53/35)
  • 300m Row
  • 200m Run
  • 20 Kettlebell Swings

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