Mon, Jul 25, 2016

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 Kettlbell Swings (light wt)
  • 10 Slam Balls (light wt)
  • 5 Push Ups

 —Strength—

  • Front Squat 1 x 10 @ 65-95#, 4 X 3 + 10# (sets across)

—Conditioning—

3 Rounds for max reps of:

  • 45 sec. Slam Balls(30/20)
  • 15 sec. Rest
  • 45 sec. Burpees
  • 15 sec. Rest
  • 45 sec. Kettlbell Swings (53/35)
  • 15 sec. Rest

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