Workout of the Day
—Warmup—
- 1000m Row
- 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
- 20 Air Squats
- 10 Bridges
- 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
- 10 Air Squats
- 5 Bridges
- 60 sec. Dead Hang Hold
- 15 PVC Shoulder Dislocates
- 10 KB Swings w/light wt
- 5 Push Ups
- 5 Abmat Sit Ups
—Gymnastic Strength—
- 3 X 12 Ring dips (strict and weigthed if possible)
—Conditioning—
For Time: (15 min. Time Cap)
- 50 Burpees
- 50 Kettlebell Swings (53#/35#)
- 50 Hand Release Push Ups
- 50 Abmat Sit Ups (25#/10#)
Baker to Vegas Runners complete INSTEAD of above…
- Run: 5 x 800M, rest 2:00, hold spits within 3-5 sec.
