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)
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 x side)
- 60 sec. Dead Hang Hold
- 20 Buz Saws
- 10 Front Squats (45# bar)
—Strength—
- Front Squat 3 X 8, fast bar speed
—Conditioning—
For Time:
- 800m Run
- 30 Front Squats (75% of weight used on 3×8 above)
- 400m Run (45# sandbag)
—Cooldown—
- Accumulate 3 min. in a squat position
- 1 min. hip flexor stretch
- Roll out thoracic spine