Wed, Nov 9, 2016

Workout of the Day

—Warmup—

  • 400m Run
  • 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
  • 20 Box Step Ups (10/side)
  • 10 Hang Power Cleans (65#)
  • 5 Pull Ups

—Strength—

  • Press  1RM test,, **3 Attempts Only**

 —Conditioning—

4 Rounds For Time:

  • 400m Run
  • 5 Hang Power Cleans (135/95)
  • 10 Box Jumps (24”/20”)
  • 12 Pull Ups
  • 15 Wallballs (20/14)

 —Cooldown—

  • Band Stretches – Hip Flexor stretch,  quad stretch, calves  

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