Mon, Feb 20, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 10 Push Ups
  • 15 Air Squats
  • 20 Lunges

 —Strength—

  • Back Squat 6 X 2 AHAP, small increase from last week

—Conditioning—

For Time:

  • 400m Run
  • 10 Thrusters (95/65)
  • 50 Double Unders
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders
  • 500m Row

—Cooldown—

  • 3 min Squat Position
  • 2 min Lunge position/per leg

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

Complete today OR tomorrow

  • Run  4 X 400m, rest 90 seconds, hold splits within 2-3 seconds

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