Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 40 Double Unders
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 15 Bridges
• 60 sec. Dead Hang Hold
• 30 PVC Pipe Dislocates
• 30 PVC Figure 8s (15 each direction)
• 20 Buzz Saws
• 10 Kettlebell Swings
• 10 Knees to Elbows
• 10 Push Press w/45# bar
• 10 Front Squats w/45# bar
• 10 Thrusters w/45# bar

 —Conditioning—

7 Minute AMRAP

• 15 Kettlebell Swings (55/35)
• 20 Abmat Sit Ups

• -2 Minute Rest-

7 Minute AMRAP

• 15 Wallball (20/14)
• 20 Double Unders