Workout of the Day
—Warmup—
- 800m Run/1000m 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 DB Snatches (25#) 5 each arm
- 10 Kettlebell Swings (light wt)
- 40 Double Unders
—Strength—
- Press 1 X 10 @ 65-95, 3RM
—Conditioning—
On a 4 min. clock complete
- 500m Row
- AMRAP Single arm DB Snatch (Alternating)(35/25)
Rest 1 min.
4 min. clock
- 400m Run
- AMRAP KB Swings (53/35)
Rest 1 min.
4 min. clock
- 50 Burpees
- AMRAP Double Unders
