Workout of the Day
—Warmup—
- 500m Row
- 20 Air Squats
- 2 min. Paleo Chair Hold
- 10 Air Squats
- 20 Bridges
- 60 sec. Dead Hang Hold
- 20 PVC Pipe Dislocates
- 20 PVC Figure 8s (15 each direction)
- 20 Buzz Saws
- 20 Deadlifts (45-65#)
- 10 Push Presses (45-65#)
—Conditioning—
15 min. Running clock:
21-15-9 reps of:
- Deadlifts (225/155)
- Push Press (135/95)
Then….at 8 min. Mark:
- Max Distance Row!
***Start a clock with 15 min. on it, counting up, then do the MetCon. You should finish by 8 min. When 8 min mark hits, you have 7 min to row as far as possible. You will have 2 scores at the end of the wourkout.***
