Tues, Oct 11, 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 per side)
  • 20 Buz Saws
  • 10 Power Cleans (45-65#)
  • 10 Front Squats (45-65#)
  • 10 Push Press (45-65)

 —Conditioning—

  • 14 min. EMOM
  •  Even mins. = 3 Manmakers (35/25)
  • Odd mins. = 3 Power Cleans + 3 Front Squats + 3 Push Press (95/65)

—Cooldown— 

  • Accumulate 100 Sit Ups any style (full ROM)

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