May 15th, 2014 - Thursday

Warm Up / Midline

1) 6 x 20” (seconds) – HS Holds (against the wall)

2) 10 minutes of HS Walk practice

*note max distance for personal record

Parkland

Strength

3 x 5 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

400m Run 

30 Push-ups

15 Box Step-ups (45#/35#) (24”/18”)

30 Sit-ups

15 Box Step-ups (45#/35#) (24”/18”)

30 Ring Rows

15 Box Step-ups (45#/35#) (24”/18”)

400m Run

SUBU

Strength

5 x 3 – 1 ¼ Front Squats @ H.P.

*rest 90 seconds

Conditioning

400m Run 

30 HR Push-ups

15 Box Step-ups (95#/65#) (24”/18”)

30 Sit-ups

15 Box Step-ups (95#/65#) (24”/18”)

30 Pull-ups

15 Box Step-ups (95#/65#) (24”/18”)

400m Run

North Shore

Strength

5 x 3 – 1 ¼ Front Squats @ H.P.

*rest 90 seconds

Conditioning

400m Run 

30 HR Push-ups

15 Box Step-ups (115#/75#) (24”/18”)

30 GHD Sit-ups

15 Box Step-ups (115#/75#) (24”/18”)

30 C2B Pull-ups

15 Box Step-ups (115#/75#) (24”/18”)

400m Run