Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 20 Air Squats
• 2 min. Paleo Chair Hold
• 10 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 per side)
• 20 Buz Saws
• 10 Knees to Chest
• 10 Front Squats (45# bar)
• 10 Push Press (45# bar)
• 5 Thrusters (45# bar)

 —Conditioning—

10 min. AMRAP

• 10 Thrusters (95/65)
• 200m Run
• 10 Toes to Bar