Thur, Mar 9, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 10 Burpees

—Conditioning—

For Time:

  • 500m Row

then…

21-15-9-6 reps of:

  • Kettlebell  Swings (53/35)
  • Burpees

Then…

400m Run

—Cooldown—

  • 120 Hip Drop Side Planks, 60/side.

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

Only if you did not complete yesterday

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

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