Workout of the Day
—Warmup—
- 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 Burpees
- 10 Wall Balls (light wt)
––Strength—
- Press: 1 X 10 @ 45#, 3 X 3 @ increase of 2.5# from last time, sets across
—Conditioning—
12 min AMRAP
- 12 WallBall (20/14)
- 200m Sprint
- 10 Push Ups (Hand Release)
- 300m Row
