Workout of the Day

—Warmup—

• 800m Run/1000m 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 Walking Lunges – look at form
• 10 Front Squats (45# bar)
• 10 Push Press (45# bar)
• 10 Thrusters (45# bar)

 —Strength—

• Deadlift  3 reps every 30 sec. for 5 mins. @  55% 1RM

 —Conditioning—

10 min. AMRAP

• 5 Man Makers (35/25)
• 20 Lunges