Workout of the Day: 11-11-14 Tuesday

Warm Up

Dynamic Stretching

PARKLAND

Strength

1a) 3x 5 – Strict Press @ H.P.

*rest 60 seconds

1b) 2x ME – Strict Pull-ups

*rest 60 seconds

Conditioning

For time:

Run 1 mile

150 Thick Rope Single Unders

50 Burpees

Run 800m

100 Thick Rope Single Unders

30 Burpees

Run 400m 

50 Thick Rope Single Unders

20 Burpees

*30 minute time cap

SUBU | NORTH SHORE

Strength

1a) 3x 5 – Push Jerk @ H.P.

*rest 60 seconds

1b) 3x ME – Strict Pull-ups + Kipping Pull-ups

*rest 60 seconds 

Conditioning

For time:

Run 1 mile

150 Double Unders

50 Burpees

Run 800m

100 Double Unders

30 Burpees

Run 400m 

50 Double Unders

20 Burpees

*30 minute time cap