Fri, Dec 2, 2016

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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)
  • 10 Body Weight Walking Lunges
  • 10 Push Ups

 —Strength—

  • Deadlift 5 X 3

 —Conditioning—

5 Rounds For Time of:

  • 16 Overhead Lunges (45/35)
  • 20 Burpees onto Plate

 —Cooldown—

  • 2 min. Superman Plank
  • 1 min. Cobra Pose

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