Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 10 Air Squats
- 30 sec. Paleo Chair Hold
- 10 Air Squats
- 30 sec. Paleo Chair Hold
- 10 Bridges
- 20 PVC Pipe Dislocates
- 10 PVC Figure 8s -10/R, 10/L
- 60 sec. Dead Hang Hold – Squeeze scapula together
—Strength—
- Back Squat- Work up to 5 RM (15 min time cap)
- 5 Reps @ 95% of 5RM
- 3 x 5 Reps @ 90% of 5RM
—Conditioning—
AMRAP 7 MIN:
- 50 Burpee Toes to Bar
- Max Burpee Bar Muscle-Ups in remaining time
