Fri, July 8, 2016

FullSizeRender (18)

Workout of the Day

—Warmup—

  • 800m Run/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)
  • 20 DB Snatches (25#) 10/side
  • 10 Hanging Knees to Chest
  • 10 Push Ups

 —Strength—

  • Deadlift 5 Minutes- 3 reps every 30 seconds for 5 mins. @ 55% of 1RM

 —Conditioning—

12 min. AMRAP

  • 10 DB Snatch (35/25)
  • 12 Weighted Hanging Knee Raises (25/15)
  • 10 Push Ups (Hand Release)

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