Thur, Oct 6, 2016

Workout of the Day

—Warmup—

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 20 Deadlifts (45-65#)
  • 10 Push Presses (45-65#)

—Conditioning—

15 min. Running clock:

21-15-9 reps of:

  • Deadlifts (225/155)
  • Push Press (135/95)

Then….at 8 min. Mark:

  • Max Distance Row!

***Start a clock with 15 min. on it, counting up, then do the MetCon.  You should finish by 8 min.  When 8 min mark hits, you have 7 min to row as far as possible.  You will have 2 scores at the end of the wourkout.***

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