Wed, July 20, 2016

MDM10

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
  • 10 Push Press (45# bar)
  • 5 Pull Ups

—Conditioning—

For Time:

  • 800m Run

10-9-8-7-6-5-4-3-2-1 reps:

  • Push Press (115/85)
  • Dead Hang Pull Ups

Then…

  • 1000m Row

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