Fri, Sept 30, 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
  • 10 Push Presses (45#)
  • 10 Lunges (45#) 5/leg
  • 5 Pull Ups

—Strength—

  • Deadlift 5 X 5

 —Conditioning—

  • 16 min EMOM
  •  Even mins. = 20 Double Unders, 7 Pull Ups 
  • Odd mins. = 5 Push Presses (95/65), 8 Lunges per (front rack w/barbell)

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s