Mon, Oct 17, 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)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 20 Box Step Ups (10/leg)
  • 20 Kettlebell Swings (light wt)

 —Strength—

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

—Conditioning—

10 min. AMRAP

  • 12 Weighted Abmat Sit Ups (25/10)
  • 12 Kettlbell Swings (53/35)
  • 12 Box Jumps (24″/20″)

—Cooldown—

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

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