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 Walking Lunges
- 10 Front Squats (45# bar)
- 10 Push Presses (45# bar)
- 10 Bent Over Rows (45# bar)
- 5 Thrusters
- 5 Hanging Knee Raises
- 5 Push Ups
- 5 Pull Ups
—Conditioning—
For Time:
- 60 Burpees
- 50 Overhead Walking Lunges (45/25)
- 40 Sit Ups (25/10)
- 30 Wallball (20/14)
- 20 Pull Ups
- 10 Manmakers (35/25)
