Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

• Press 1 X 10 @ 65 lbs,  5 X 4 + 1 Push Press AHAP

—Conditioning—

4 RFTO:

• 300m Row
• 10 Hang Power Cleans (135/95)
• 200m Run
• 25 Push Ups

 —Cooldown—

• Banded Shoulder Stretches

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

To be completed today OR tomorrow

• Run 3-5 X 1200m, Rest 3:00, hold each effort within 3-5 seconds