Fri, Oct 14, 2016

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

—Strength—

  • Deadlift 5 X 4  (5# increase from last week)

 —Conditioning—

Tabata Hell (8 Rounds of each movement – 20 sec. work/10 sec. rest)

  • Push Ups
  • Air Squats
  • Double Unders

 —Cooldown—

  • 60 sec total side plank/ each side
  • 5 min. thoracic rolling

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