Wed, Mar 8, 2017

emerson

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 10 Push Ups
  • 5 Pull Ups

—Conditioning—

For Time:

  • 800m Run

then…

10-9-8-7-6-5-4-3-2-1 reps of:

  • Push Press (115/85)
  • Pull Ups

Then…

  • 1000m Row

—Cooldown—

  • Banded Stretches – Shoulders, pecs, lats.

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

  • Run 5 X 800m, rest 2 min., hold spits within 3-5 sec.

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