Workout of the Day: 11-03-14 Monday

Warm Up

Dynamic Stretching (5-10 minutes)

PARKLAND

5x 3 – Back Squat @ H.P.

*rest 90 seconds

5x 2 – Front Squat @ H.P.

*rest 90 seconds 

Conditioning

3 RFT:

10 C&J (95#/65#)

Run 400m

*12 minute cap

SUBU | NORTH SHORE

Strength: Hatch (W5D1)

Back Squat

1x 8 @ 65%

1x 6 @ 75%

1x 4 @ 85%

1x 4 @ 90%

Front Squat

1x 5 @ 70%

1x 4 @ 80%

1x 3 @ 85%

1x 3 @ 90%

Conditioning

For time:

“Grace”

30 C&J (135#/95#)

*10 minute time cap

ENTIRE CLASS

PVC Pipe Leg Rolling | AirDyne | Rower