Mon, Oct 31, 2016

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)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buz Saws
  • 10 Front Squats (45# bar)

 —Strength—

  • Front Squat 3 X 8, fast bar speed

—Conditioning—

For Time:

  • 800m Run
  • 30 Front Squats (75% of weight used on 3×8 above)
  • 400m Run (45# sandbag)

—Cooldown—

  • Accumulate 3 min. in a squat position
  • 1 min. hip flexor stretch
  • Roll out thoracic spine

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