Workout of the Day
—Warmup—
- 500m 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 Push Ups
- 10 Front Squats (45# bar)
- 10 Push Press (45# bar)
- 5 Thrusters (45# bar)
–Strength—
- Front Squat 5 X 3 – 2 sec. pause at bottom. 5# increase from last week
—Conditioning—
12 min. AMRAP
- 30 Cal Rows
- 20 Burpees
- 10 Thrusters (95/ 65)
—Cooldown—
- Accumulate 3 min. in a squat position
- 1 min. hip flexor stretch
- Roll out thoracic spine
