Sat, July 30, 2016

Workout of the Day

—Warmup—

  • 800m Run
  • 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

—Conditioning—

15 min. AMRAP (3 Person Team)

  • 200m Run
  • Plank Hold (Elbows)
  • Max Burpees

Score = Max number of team burpees 

In this workout, one teammate will run, the other will be holding the plank, and the third will be doing full ROM burpees.  The runner will move the group when they come back in from the run, at which point the burpee teammate runs, the runner goes to a plank and the plank person does burpees.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s