Warm Up
Run 400m
Then;
With an 8 minute running clock:
0:00 – 4:00
AMRAP WBS (20#/14#)
4:00 – 8:00
EMOM – 8 WBS (20#/14#)
Mobility
Front Rack
PARKLAND
Strength
5x3 – Back Squat @ H.P.
*rest 90 seconds
5x2 – Front Squat @ H.P.
*rest 90 seconds
Conditioning
21-15-9-6-3
Deadlifts (135#/95#)
3-6-9-15-21
AbMat Sit-ups
*12 minute cap
SUBU | NORTH SHORE
Strength: Hatch (W3D2)
Back Squat
1x 10 @ 60%
1x 10 @ 65%
1x 8 @ 70%
1x 8 @ 75%
Front Squat
1x 5 @ 60%
1x 5 @ 65%
2x 5 @ 70%
Conditioning
21-15-9-6-3
Deadlifts (185#/115#) (225#/155#)
3-6-9-15-21
TTB
*12 minute cap
