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
- 20 Box Step Ups (10/leg)
- 10 Snatch Deadlift (45-65#)
- 10 Hang Power Snatches (45-65#)
- 5 Power Snatches (45-65#)
—Strength—
- Front Squat 5 X4 – 2 sec. pause at bottom. 5# increase from last week.
—Conditioning—
5 min. AMRAP
- 5 Hand Release Push Ups
- 10 Air Squats
- 15 Abmat Push Ups
- 100m Run
then…
10 min. AMRAP
- 8 Power Snatch (75/55)
- 200m Run
—Cooldown—
- Accumulate 3 min. in a squat position, then 1 min. hip flexor stretch
