Tues, Mar 24, 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

—Gymnastic Strength—

  • 5 X 4 wide Grip pull-ups + 5 Chin-ups
  • 8 X 15 sec.  Ring Support holds
  •  4 X 20 Hollow Rocks + 20 Arch Rocks

—Conditioning—

3 Rounds Each For Time:

  • 20 Tire Strikes

  • 50m Farmer Carry (53#/35#)

  • 300m Sprint

  • 50m Farmer Carry

  • 15 Burpees
  •  Rest 2 min. between rounds

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

  • Run:  3 x (100m + 200m + 400m)
  • Rest 1:1

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