Workout of the Day
—Warmup—
- 400m Run
- 500m Row
- 40 Double Unders
- 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 Push Presses (45#)
- 5 Burpees
—Strength—
- Press 1 X 10 @ 65-95, 4 x 3 @ 80% of 1RM, 1 X 10
—Conditioning—
For Time:
- 400m Run
- 100 Double Unders
- 30 Push Press (95/65)
- 10 Burpees
- 500m Row
