Fri, Oct 28, 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)
  • 2 min. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  •  10 Push Press (45#)

 —Strength—

  • Deadlift 5 X 2,  5# increase from last week

 —Conditioning—

16 min. EMOM

  •  Even mins. = 8 Push Press (115/85)
  • Odd mins. = 40 Double Unders

 —Cooldown—

  • 100 Flutter Kicks
  • 100 Side Plank Hip Drop/Hip Raise

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