Workout of the Day: 10-22-14 Thursday

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