Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 20 Bridges (squeeze glutes at top)
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 x side)
- 60 sec. Dead Hang Hold
- 20 Buzz Saws
- 5 Pull Ups
- 10 Hang Power Cleans (45# bar)
- 10 Push Press (45# bar)
—Strength—
- Front Squat 3 X 3 @ +5# (sets across), 1 X 10 @ small increase
—Conditioning—
10 min AMRAP
- 200m Run
- 5 Hang Power Cleans (135/95)
- 5 Push Press (135/95)
- 5 Pull Ups
