Workout of the Day

—Warmup—

• 1000m Row/800m Run
• 40 Double Unders (practice)
• 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
• 20 Air Squats
• 10 Bridges
• 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
• 10 Air Squats
• 5 Bridges
• 20 PVC Pipe Dislocates
• 60 sec. Dead Hang Hold

—Strength—

• Back Squat- Work up to 1 RM (15 min time cap)
• 1 x 1 Reps @ 95% of 1 RM
• 4 x 1 Reps @ 90% of 1 RM

—Conditioning—

15 min. AMRAP

• 400M Run

• 25 Air Squats

• 10 Toes to Bar