Mon, July 4, 2016

Mnt Flag

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold 
  • 20 Buzz Saws
  • 20 Front Squats (45#)
  • 5 Push Ups

 —Strength—

  • Front Squat 1 x 10 @ 65-95#, 3 X 3 + 5# (sets across), 1 X 10

—Conditioning—

10 min. AMRAP

  • 5 Dead Hang Pull Ups
  • 10 Push Ups (Hand Release)
  • 15 Wall Balls (20/14)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s