Workout of the Day

—Warmup—

2 Rounds of:

• 500m Row
• 10 Box Step Ups
• 10 Dumbell Push Press (45# bar)

 —Conditioning— 

5 Rounds For Time of:

• 15 Deadlift (135/95)
• 400m Run
• 15 Abmat Sit-Ups

—Cooldown—

• 5 min. Rolling Out

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

Only if you did not complete this yesterday

• Run 1 X 1 mile TT
• Rest 5 min.
• 2-4 X 600m, Rest 2 min.  Hold efforts within 3-5 seconds.