Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 60 sec. Paleo Chair Hold
• 10 Air Squats
• 30 sec. Paleo Chair Hold
• 10 Bridges
• 10 Box Jumps
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 10 PVC Figure 8s -10/R, 10/L
• 10 Deadlifts (light wt)
• 10 Power Cleans (light wt)

—Gymnastic Strength—

• 3 X 5 Skin the Cat
• 4 X 45 sec. Handstand Hold
• 4 X 20 Hollow Rocks + 20 Arch Rocks

—Conditioning—

12 min AMRAP



• 200m Sprint

• 7 Deadlift  (60% of 1 RM Deadlift)
• 3 Power Cleans (same wt as above)