Wed, Nov 30, 2016

doctor

Workout of the Day

—Warmup—

  • 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 Hang Power Cleans (65#)
  • 10 Power Cleans (65#)

 —Strength—

  • Press 1 X 10 @ 65-95#, 5 X 3 + 2 Push Press

 —Conditioning—

For Time:

21-15-9 reps of:

  • Row (calories)
  • Thrusters (135/95)

then..

12-15-9 reps of:

  • Row (calories)
  • Power Cleans (185/135)

 —Cooldown—

  • 5 minutes roll-out

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