Wed, Sept 14, 2016

rescue

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. 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 Front Squats (45#)
  • 10 Push Press (45#)
  • 10 Back Squats (45#)
  • 10 Push Ups

 —Conditioning—

 EMOM 20 mins.

  • Even minutes = 3 Bear Complex (95/65)
  • Odd minutes =  7 Burpees