Wed, Aug 31, 2016

Workout of the Day

—Warmup—

  • 800m Run/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)
  • 20 Buzz Saws
  • 20 Kettlebell Swings (light wt)
  • 10 Push Ups

—Strength—

  • Press 1 X 10 @ 65-95#, 3 X 3 @ +2.5# (sets across),  1 X 10 – same first set of 10

 —Conditioning—

10 min AMRAP

  • 15 Kettlbell Swings (53/35)
  • 5 Burpees
  • 15 Wallballs (20/14)

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