Wed, May 4, 2016

sexyback

Workout of the Day

—Warmup—

  • 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 Burpees
  • 10 Wall Balls (light wt)

–Strength—

  • Press:  1 X 10 @ 45#, 3 X  3 @ increase of 2.5# from last time, sets across

—Conditioning—

12 min AMRAP

  • 12 WallBall (20/14)
  • 200m Sprint
  • 10 Push Ups (Hand Release)
  • 300m Row

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