Tues, Mar 17, 2015

shamrock

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

—Gymnastic Strength—

  • 3 x 6 Strict Handstand Push Ups
  • 3 x 10 Ring Push ups

—Conditioning—

3 Rounds For Max Reps:

  • 1 min. Push Ups (Hand Release)

  • 1 min. Rotating Slam Balls (30#/20#)

  • 1 min. Abmat Sit Ups

  • 1 min. Row (Calories)

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

  • Run:  1 x 1 mile TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds

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