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 each direction)
- 20 Buzz Saws
- 10 DB Push Presses
- 10 DB Squats
- 10 DB Plank Rows (5/side)
- 5 Pull Ups
—Strength—
- Press 1 x 10 @ 45#, 3RM
—Conditioning—
For Time:
- 800m Run
4 Rounds of:
- 7 ManMakers (35/25)
- 15 Dead Hang Pull Ups
Then…
- 1000m Row
