Thur, Nov 10, 2016

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Workout of the Day

—Warmup—

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Front Squats (45# bar)
  • 10 Push Presses (45# bar)
  • 10 Thursters (45# bar)
  • 5 Manmakers (light wt)

 —Conditioning—

For max reps:

  • 5 min. Max Calorie Row

Rest 2 min.

  • 4 min. Max Manmakers (35/25)

Rest 1 min.

  • 3 min. Max Walking Lunge Steps

—Cooldown—

  • Accumulate 3 min Plank
  • Accumulate 2 min Side Plank/side.
  • Accumulate 1 min Raised Arm/Opposite Leg Plank/side

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