Sat, Nov 26, 2016

medium-speed

Workout of the Day

—Warmup—

  • 400m Run
  • 500m 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 Deadlifts (65#)
  • 10 Front Squats
  • 10 Push Ups

 —Conditioning—

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlift (135/95)
  • Bench Press (135/95)
  • Clean (135/95)

 —Cooldown—

  • 800m Jog cool down

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