Mon, Aug 21, 2017

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 1 min. Dead Hang Hold
  • 20 Buzz Saws
  • 10 Front Squats (65#)
  • 10 Push Presses (65#)
  • 5 Pull Ups

—Strength—

  • Back Squat 4 X 3 (75% of 1RM)

—Conditioning—

“Fran” (10 min time cap)

21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

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