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
• 20 Kettlbell Swings (light wt)
• 5 Dead Hang Pull Ups

 —Conditioning—

5 RFTO:

• 400m Run
• 21 Kettebell Swings 953/35)
• 12 Pull Ups