Thur, May 19, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 30 PVC Pipe Dislocates
  • 30 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Deadlifts (65#)
  • 10 Hang Power Cleans (65#)
  • 10 Bent Over Rows (65#) – FLAT BACK!
  • 10 Front Squats (45#)
  • 10 Thrusters (45#)
  • 10 Push Ups (Hand Release)
  • 10 Wallballs (light wt)

 

—Conditioning—

  • Bench Press:  1 x 10 @ 95#, 3 X 7 @ increase of +2.5#, sets across

—Conditioning—

15 min. AMRAP

  • 7 Manmakers (35/25)
  • 10 Push Ups (Hand Release)
  • 15 Wallball (20/14)

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