Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 40 Double Unders (practice)
- 20 Air Squats
- 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 Staight Up
- 15 Bridges
- 10 Wall Balls (light wt)
- 60 sec. Dead Hang Hold
- 10 DB Snatches ea side: (25#)
- 5 Toes to Bar
- 10 Deadlifts (light wt)
—Strength—
- Group A – Deadlift 4x3x80% 1RM
- Group B – Deadlift 4x5x70% 1 RM
- Group C – Deadlift 4x8x55%
—Conditioning—
9 min. AMRAP
- 10 DB Snatch (35/25) Advanced = 45#/35#
- 10 Box Jumps (24″/20″)
- 10 Abmat Sit Ups – Advanced = Toes to Bar
