Tues, Mar 3, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Box Jumps
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Deadlifts (light wt)
  • 10 Wall Balls (light wt) 

—Gymnastic Strength—

  • 5 X 7 Strict Pull-ups (+10lbs)
  • 6 X 45 sec. Handstand Holds

—Conditioning—

9 min. AMRAP

  • 7 Deadlifts (225#/155#)

  • 7 Wallball (20#/14#)

  • 100m Sprint/200m Row

Baker to Vegas Runners also complete 3 1/2+ hours before/after above…

  • Run: 3 x 800m, rest 2:00, hold splits within 3-5 seconds

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