Thur, Sept 8, 2016

03-06-12 Row

Workout of the Day

—Warmup—

  • 500m Row
  • 10 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Front Squats (45)
  • 10 Push Presses (45)
  • 5 Thrusters
  • 5 Pull Ups

 —Conditioning—

“Jackie”

 For Time:

  • 1000m Row
  • 50 Thrusters (45# bar)
  • 30 Pull Ups

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