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.