Sat, Sept 10, 2016

football flag

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 Kettlbell Swings (light wt)
  • 5 Dead Hang Pull Ups
  • 10 Front Squats  (45)
  • 10 Push Press (45)

 —Conditioning—

20 min. AMRAP

  • 400m Run
  • 10 Front Squats (95/65)
  • 10 Push Press (95/65)