Fri, May 27, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m 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)
  • 10 Hanging Knees to Elbows
  • 10 Deadlifts (65#)
  • 10 Front Squats (65#)
  • 10 Push Presses (65#)
  • 5  Thrusters (65#)

 —Conditioning—

7 Minute AMRAP

  • 10 Thrusters (95/65)
  • 20 Sit Ups 

-2 Minute Rest-

7 Minute AMRAP

  • 10 Deadlifts (225/155)
  • 20 Double Unders

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