Fri, Nov 11, 2016

veterans

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 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 Burpees
  • 10 Wallballs (light wt)

 —Strength—

  • Deadlift 1 RM Test, **3 Attempts only***

 —Conditioning—

20 min. EMOM

  • Even mins.=  7 Wallballs (20/14) & 5 Burpees
  •  Odd mins. = 30 Double Unders

 —Cooldown—

  • 100 Hip Drop/Raise side planks
  • Accumulate 2 min Calf Stretch/side
  • Accumulate 1 min. Hamstring Stretch/side

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