Workout of the Day
—Warmup—
- 400m Run
- 500m Row
- 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 Kettlebell Swings (light wt)
- 10 DB Push Press (light wt)
- 10 Push Ups
- 5 DB Thrusters (light wt)
—Strength—
- Push Press 1 x 10 at 65-95#, 4 x 3 +2.5 Lbs from last push press
—Conditioning—
4 min. AMRAP
- 500m Row
- DB ManMakers – Max Reps (35/25)
Rest 2 min.
4 min. AMRAP
- 400m Run
- Kettlbell Swings – Max Reps (53/35)
