Thur, Mar 26, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Kettlebell Swings

—Gymnastic Strength—

  • 5 X 6 HSPU + 30 sec.  Handstand Hold
  • 4 X 8 Close Grip Bench press @ BW

—Conditioning—

  • 4 min. – Max Distance Row
  • 1 min. Rest
  • 3 min. – Max Push Ups (Hand Release)
  • 1 min. Rest
  • 2 min. – Max KB Swings (53#/35#)

Baker to Vegas Runners complete INSTEAD of above…

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

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