Mon, Oct 10, 2016

Workout of the Day

—Warmup—

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 10 Push Ups
  • 10 Front Squats (45# bar)
  • 10 Push Press (45# bar)
  • 5  Thrusters (45# bar)

 –Strength—

  • Front Squat 5 X 3 – 2 sec. pause at bottom.  5# increase from last week

—Conditioning—

12 min. AMRAP

  • 30 Cal Rows
  • 20 Burpees
  • 10 Thrusters (95/ 65)

 —Cooldown—

  • Accumulate 3 min. in a squat position
  • 1 min. hip flexor stretch
  • Roll out thoracic spine

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