Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

• Press 1 X 10 @ 65#
• 5 X 3 + 2 Push Press AHAP (Sets Across)

—Conditioning—

For total time:

15-12-9 reps of:

• Row Calories
• Thrusters (75/55)

 Rest 3 mins.

15-12-9 reps of:

• Row Calories
• Hang Squat Cleans (95/65)

 —Cooldown—

• Accumulate 100 Abmat Sit-Ups

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

Complete today OR tomorrow

• Run 6-8 X (1:30 on, 1:00 off). Try to hold the distance for all intervals.