Apr. 9th, 2014 - Wednesday

Parkland

Warm Up

Dynamic Stretching

Mobility

Hips

Strength

1a) 3 x 10 – Barbell Cleans (45#/35#)

*rest 90 seconds

1b ) 3 x 10 – Stink Bug

*rest 90 seconds

Conditioning

AMRAP in 15 minutes of:

40 Double Unders

20 OH lunges (45#/35#)

100m Sprint

SUBU

Warm Up

Dynamic Stretching

Mobility

Hips

Strength

1a) 3 x 5 – Deadlift @ H.P.

*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)

*rest 60-90 seconds 

Conditioning

AMRAP in 15 minutes of:

20 OH Lunges (75#/55#)

20 KBS (53#/35#)

5 Bar MUs

North Shore

Conditioning

AMRAP in 15 minutes of:

20 OH Lunges (115#/75#)

20 KBS (53#/35#)

5 Ring MUs