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