Wed, Sept 28, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 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 Buz Saws
  • 20 Kettlebell Swings (light wt)

—Strength—

  • Press 1 X 10 @ 65-95#, 5 X 5 Press+ 2 Push Presses

—Conditioning—

15 min. AMRAP

  • 40 Kettlbell Swings (53/35)
  • 50 Double Unders
  • 400m Run

—Cooldown—

  • Band Stretches – Overhead, Shoulders, and Hamstrings

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