Fri, Nov 4, 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)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  • 10 Hang Power Snatches (45# bar)
  • 10 DB Snatches (25#) 5/Side

 —Strength—

  • Deadlift 3 Reps every 30 seconds for 8 minutes

 —Conditioning—

9 min. AMRAP

  • 8 Pull Ups
  • 20 Alternating Single Arm DB Snatch (35/25)
  • 12 Weighted Sit Ups (25)

 —Cooldown—

  • 100 4 Count Flutter Kicks
  • 100 Side Plank Hip Drop/Hip Raise

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