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
- 5 Pull Ups
—Strength—
- Press 1 X 10 @ 65-95#, 3 X 3 + 2.5# (sets across)
—Conditioning—
For Time:
- 500m Row
- Rest 1 min.
- 30 Dead Hang Pull Ups
- Rest 1 min.
- 400m Run