Wed, Jan 18, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 300m Row
  • 30 Flutter Kicks
  • 10 Push Ups

 —Strength—

  • Press 1 X 10 @ 65 lbs,  then 3 X 5 AHAP

—Conditioning—

20 min EMOM (Every Minute on the Minute) 

  • Even mins. = 150m Row
  • Odd mins. =  10 Kettlebell Swings (53/25) & 7 Push Ups

 —Cooldown—

  • Banded Shoulder Stretches

 —Baker to Vegas 3 1/2 hrs. + before/after Cond.—

  • Run 6-8 x 600m, Rest 2 mins. Push yourself to hold all efforts within 3-5 seconds of each other

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