Workout of the Day
—Warmup—
- 800m Run
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 20 Bridges (squeeze glutes at top)
- 60 sec. Dead Hang Hold
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 each direction)
- 20 Buzz Saws
- 10 Front Squats (65-95#)
- 5 Overhead Squats (65-95#)
- 15 Ring Rows
—Strength—
- Bench Press 1 x 10 at 65-95#, 4 x 7 – small increase from last time you did bench press
—Conditioning—
15 min. AMRAP
- 200 m Run
- 7 Overhead Squats (95/65)
- 9 Pull Ups
