Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 40 Double Unders (practice)
- 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
- 20 Air Squats
- 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
- 10 Bridges
- 60 sec. Dead Hang Hold
- 10 PVC Shoulder Dislocates
- 10 Push Presses w/45# bar
—Strength—
- Push Press- Work up to 1 RM (15 min time cap)
- 1 Reps @ 95% of 1 RM
- 4 x 1 Reps @ 90% of 1 RM
—Conditioning—
For Time:
- 800m Run
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Push Press (85#/55#)
- Pull Ups
- then…
- 1000m Row