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