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 Push Press (45# bar)
- 5 Pull Ups
—Conditioning—
For Time:
- 800m Run
10-9-8-7-6-5-4-3-2-1 reps:
- Push Press (115/85)
- Dead Hang Pull Ups
Then…
- 1000m Row
