Wed, Oct 5, 2016

IMG_2674

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 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 Ups
  • 5 Pull Ups

—Strength—

  • Press 1 X 10 @ 65-95#
  • 5 X 4 + 1 Push Presses. 2.5# increase from last week

 —Conditioning—

  • 800m Run, then…

15 min. AMRAP

  • 10 Pull Ups
  • 20 Burpees
  • 50 Double Unders (scale: 150 singles)

—Cooldown—

  • Band Stretches – 15 Overhead, Wall Squats, shoulder mobility stretches

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