Fri, May 6, 2016

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 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 5 Power Cleans (65-95#)
  • 10 Push Ups

—Strength—

  • Deadlift 5 Min- 3 reps @ 55% of 1RM every 30 sec. for 5 mins.

—Conditioning—

12 min. AMRAP

  • 7 Power Cleans (135/95)
  • 10 Burpees
  • 200m Run / 300m Row

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