Fri, July 29, 2016

FullSizeRender (20)

Workout of the Day

—Warmup—

  • 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)
  • 10 Ring Rows
  • 10 Front Squats (45# bar)
  • 10 Push Press (45# bar)
  • 10 Thrusters (45# bar)

 —Strength—

  • Deadlift 4 X 3  + 5# (sets across)

 —Conditioning—

3 Rounds For Time of:

  • 15 Wallballs (20/16)
  • 200m Run
  • 12 DB Manmakers (35/25)

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