Mon, Sept 26, 2016

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Workout of the Day

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 20 Box Step Ups (10/leg)

—Strength—

  • Front Squat 3 X 5 – 2 sec. pause at bottom.  Use heavy wt., but not max

—Conditioning—

15 min. AMRAP

  • 20 Cal Rows
  • 20 Wallballs (20/14)
  • 10 Box Jumps

—Cooldown—

  • Accumulate 5 min. in a squat position or hip flexor stretch variation

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