Fri, July 1, 2016

Workout of the Day

—Warmup—

  • 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#)
  • 10 Power Cleans (65-95#)
  • 10 Knees to Chest

 —Strength—

  • Deadlift 4 X 3  + 5# (sets across)

–Conditioning—

9 min. AMRAP

  • 350m Row
  • 5 Power Cleans (135/95)
  • 10 Toes to Bar

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