Mon, Nov 7, 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)
  • 10 Push Presses (45# bar)
  • 10 Kettlebell Swings (light wt)
  • 10 Hanging Knee to Chest

 —Strength—

  • Front Squat 1RM Test, **3 attempts only**

 —Conditioning—

4 Rounds For Time of:

  • 10 Goblet Squats (53/35)
  • 15 DB Push Presses (35/25)
  • 20 Kettlebell Swings (53/35)
  • 25 Abmat Sit Ups

 —Cooldown—

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

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