Mar. 26th, 2014 - Wednesday

Parkland

Warm Up

Dynamic Stretching

Then;

With a partner:

4 x 200m Relay

Strength / Technique

1a) 3 x 10 – Med Ball Cleans

*rest 60-90 seconds

1b) 3 x 10 – Stink Bug

*rest 60-90 seconds

Conditioning

6 RFT:

5 Pushups (perfect)

10 Sumo Deadlifts (70#/53#)

20 Wall Taps (20#/15#)

 *12 minute cap

SUBU

Warm Up

Dynamic Stretching

Then;

With a partner:

4 x 200m Relay

Strength

1a) 3 x 3 – Clean Pull + 2 Hang Clean Pulls

*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)

*rest 60-90 seconds 

Conditioning

6 RFT:

5 Deadlifts (185#/125#)

10 HR Pushups

15 Box Jumps (24”/18”)

*12 minute cap

North Shore

Conditioning

6 RFT:

5 Deadlifts (225#/155#)

10 HR Pushups

15 Box Jumps (24”/18”)

*12 minute cap

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