Workout of the Day

• 500m Row
• 20 Air Squats
• 2 min. Paleo Chair Hold
• 10 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 Buz Saws
• 20 Box Step Ups (10/leg)

—Strength—

• Front Squat 3 X 5 – 2 sec. pause at bottom.  Use heavy wt., but not max

—Conditioning—

15 min. AMRAP

• 20 Cal Rows
• 20 Wallballs (20/14)
• 10 Box Jumps

—Cooldown—

• Accumulate 5 min. in a squat position or hip flexor stretch variation