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 Front Squats (45# bar)
- 10 Push Presses (45# bar)
- 5 Thrusters (45# bar)
- 5 Pull Ups
—Strength—
- Deadlift 5 X 4. 5# increase from last week
—Conditioning—
10 min. EMOM
- 3 Thrusters (95/65) & 9 Pull Ups
