Wed, Jul 27, 2016

IMG_2671

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
  • 5 Pull Ups

—Strength—

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

 —Conditioning— 

For Time:

  • 500m Row
  • Rest 1 min.
  • 30 Dead Hang Pull Ups
  • Rest 1 min.
  • 400m Run

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