Fri, Oct 21, 2016

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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 each direction)
  • 20 Buz Saws
  • 10 Front Squats (45#)
  • 10 Overhead Squats (45#)
  • 10 Push Press (45#)

 —Strength—

  • Deadlift 5 X 2 (5# increase from last week)

 —Conditioning—

For Time:

  • 21 Overhead Squats (95/65)
  • 21 Push Press (95/65)
  • 200m Run
  • 15 Overhead Squats
  • 15 Push Press
  • 200m Run
  • 9 Overhead Squats
  • 9 Push Press
  • 200m Run

—Cooldown—

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

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