Workout of the Day: 10-16-14 Thursday

Warm Up: 

Dynamic Stretching 

Then;

Foam Rolling w/ PVC 

Mobility: Front Rack 

PARKLAND

Strength:

5x 3 – Front Squat @ H.P.

*rest 90 seconds 

Conditioning:

AMRAP 3:

5 WBS (20#/14#)

10 KBS (53#/35#)

AMRAP 3:

5 Deadlift (185#/115#)

25 Lateral Barbell Hops

AMRAP 3: 

5 V-ups

50 Thick Rope Single Unders

*score is total reps completed  

SUBU | NORTH SHORE

Strength: Hatch (W2D2)

Back Squat 

1x 10 @ 60%

1x 8 @ 70%

1x 8 @ 75%

1x 8 @ 80%

Front Squat 

1x 5 @ 60%

1x 5 @ 65%

2x 5 @ 70%

Conditioning:

AMRAP 3:

5 WBS (20#/14#)

10 KBS (53#/35#) (70#/53#)

AMRAP 3:

5 Deadlift (225#/155#) (305#/185#)

25 Lateral Barbell Hops

AMRAP 3: 

5 TTB 

50 Double Unders

*score is total reps completed