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 each direction)
• 20 Buz Saws
• 10 Push Presses (45#)
• 10 Lunges (45#) 5/leg
• 5 Pull Ups

—Strength—

• Deadlift 5 X 5

 —Conditioning—

• 16 min EMOM
•  Even mins. = 20 Double Unders, 7 Pull Ups 
• Odd mins. = 5 Push Presses (95/65), 8 Lunges per (front rack w/barbell)