Wed, July 6, 2016

protein-funny

Workout of the Day

—Warmup—

  • 400m Run
  • 500m 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)
  • 20 Buzz Saws
  • 20 Kettlebell Swings (light wt)
  • 10 Hanging Knees to Elbows

—Strength—

  • Press 1 X 10 @ 65-95#, 3 X 3 + 2.5# (sets across), 1 X 10 (small increase from above)

—Conditioning—

3 Rounds for Time:

  • 200m Run
  • 15 Kettlebell Swings (53/35)
  • Rest 1 Minute

3 Rounds for Time:

  • 300m Row
  • 15 Abmat Sit Ups

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