Fri, Oct 7, 2016

so-heavy

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 Front Squats (45# bar)
  • 10 Push Presses (45# bar)
  • 5 Thrusters (45# bar)
  • 5 Pull Ups

—Strength—

  • Deadlift 5 X 4. 5# increase from last week

—Conditioning—

10 min. EMOM

  • 3 Thrusters (95/65) & 9 Pull Ups

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