Sat., Oct 29, 2016

Workout of the Day

—Warmup—

  • 400m Run/500m 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#)

 —Conditioning—

“Nancy”

5 RFTO:

  • 400m Run
  • 15 Overhead Squats (95/65)

 —Cooldown—

  • 800m Jog cool down

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