Wed, Oct 19, 2016

john-adams

Workout of the Day

—Warmup—

  • 500m 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—

  • Press 1 X 10 @ 65-95#, 5 X 2 + 1 Push Press  (2.5# increase from last week)

 —Conditioning—

10 min. AMRAP

  • 1000m Row
  • 100 Double Unders
  • Max Wallball (20/14)

—Cooldown—

  • Band Stretches – Hip Flexor stretch,  quad stretch, calves

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