Fri, Sept 2, 2016

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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
  • 10 Walking Lunges – look at form
  • 10 Front Squats (45# bar)
  • 10 Push Press (45# bar)
  • 10 Thrusters (45# bar)

 —Strength—

  • Deadlift  3 reps every 30 sec. for 5 mins. @  55% 1RM

 —Conditioning—

10 min. AMRAP

  • 5 Man Makers (35/25)
  • 20 Lunges