Wed, Oct 26, 2016

IMG_2889

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
  • 20 Kettlebell Swings (light wt)
  • 10 Goblet Squats (26#)

—Strength—

  • Press 1 X 10 @ 65-95#, 5 X 1 + 2 Push Presses.  Lockout Push Press overhead for 2 seconds each time fefore resetting.

 —Conditioning—

16 min. EMOM

  •  Even mins. = 15 Kettlebell Swings (53/35)
  • Odd mins. = 15 Goblet Squats (53/35)

 —Cooldown—

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

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