Don't Get Pinched

Workout of the Day:
3×5 Wall Squat
3×10 Air Squat
3×20 Walking Lunge
3×20 Walking OH Lunge @15 DB
3×10 OHS @45
A. x5 Slam Ball #35
1:00 Step Up 24/20
2:00 Rest
Three Rounds
5 minute Break
B. x5 Deadlift 185/135
1:00 Row @>250m Pace
2:00 Rest
Three Rounds
Competition:
A. Running
6x200m Run, Rest :45
B. Conditioning
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees Over Bar

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