Wed, Sept 7, 2016

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 10 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Kettlbell Swings (light wt)
  • 10 Deadlifts (65)
  • 10 Hang Power Cleans (65)
  • 10 Power Cleans (65)

—Strength—

  • Shoulder Press 3RM

—Conditioning—

4 min. AMRAP

  • 500m Row
  • Max Rep Man Makers (35/25) in remaining time

Rest 2 min.

4 min. AMRAP

  • 400m Run
  • Max Rep Kettlbell Swings (53/35) in remaining time

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