Workout of the Day: 12-05-14 Friday

Warm Up

Rebounding Box Jumps

10 @ 45# (plate)

10 @ 12”

10 @ 18”

*athlete may choose taller heights based on skill level 

Skill

1a) 3x 30” – HS Holds 

*rest 60 seconds

1b) 3x 30’ – Partner Wheelbarrow Walk 

*rest 60 seconds

PARKLAND

Conditioning

4 RFT:

Run 200m

10 Box Jumps (24”/18”)

10 Pushups or HSPU Scale 

*10 minute cap

SUBU | NORTH SHORE

Conditioning

4 RFT:

Run 200m

10 Box Jumps (24”/18”)

5 HSPU (strict)

*10 minute cap

Bonus

Rope Climbs