Thur, Jan 19, 2017

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Workout of the Day

—Warmup—

2 Rounds of:

  • 400m Run
  • 50 Lunges

 —Strength—

  • Weighted Step Ups w/Kettlbells or Dumbells 3 X 10 per Leg

 —Conditioning—

For Time:

  • 1000m Row
  • 20 Med Ball Clean (20/14)
  • 750m Row
  • 15 Med Ball Clean
  • 500m Row
  • 10 Med Ball Clean

 —Cooldown—

  • Roll Out – Glutes/Hips

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

Complete only if you did not do it yesterday

  • 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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