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 scaps together
—Strength—
- Back Squat- Work up to 3RM (15 min time cap)
- 3 Reps @ 95% of 3RM
- 3 x 3 Reps @ 90% of 3RM
—Conditioning—
AMRAP 8 Min.:
- 27 Wall Balls (20#/14#)
- 27 Shoulder to Overhead (115#/75#)
