Workout of the Day

—Warmup—

• 400m Run/500m Row
• 20 Air Squats
• 60 sec. Paleo Chair Hold
• 10 Air Squats
• 30 sec. Paleo Chair Hold
• 15 Bridges
• 20 PVC Pipe Dislocates
• 10 PVC Figure 8s -10/R, 10/L
• 60 sec. Dead Hang Hold
• 10 Power Cleans (light wt)

—Strength—

• Deadlift – 10-8-6-4 (increasing weight, 5# increments)


—Conditioning—

For Time:  (10 min cap)



• 30 Power Cleans (95#/45#
)
• 30 Overhead lunges (95#/45#
)
• 30 Wall-balls (20#/14#)