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 per side)
- 20 Buzz Saws
- 10 Front Squats (45-65#)
- 10 Push Presses (45-65#)
- 5 Thrusters (45-65#)
- 5 Pull Ups
- 5 Chin Ups
—Conditioning—
For Time:
- 100m Lunges
- 20 Thrusters (95/65)
- 10 Pull Ups
- 10 Thrusters
- 20 Pull Ups
- 500m Row
