Wed, Mar 15, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 10 Push Ups
  • 5 Ring Rows

—Strength—

  • Press 3 X 5 + 2 Push Press (Start at 70% of 1RM or 5 lb increase from 1/11/17)

—Conditioning—

15 min. AMRAP

  • 15 Kettlebell Swings (53/35)
  • 10 Box Jumps (24″/20″)
  • 5 Pull Ups

—Cooldown—

  • Banded Stretches – Shoulders, pecs, lats

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

To be completed today OR tomorrow

  • Run  4 Xx 600m TT, work:rest = 1:3

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