May 19th, 2014 - Monday

Warm Up

Dynamic Stretching

Then;

Goat Training (Pull-ups or HSPU)

1-1-1-1-1 (strict)

Mobility

Couch Stretch

An original illustration by the talented Kelsie Church

An original illustration by the talented Kelsie Church

Parkland

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

3 RFT:

30 KBS (53#/35#)

25 Wall Taps (20#/15#)

20 Ring Rows 

*12 minute cap

SUBU

Strength

5 x 3 – Box Squats @ H.P.

*rest 90 seconds

Conditioning

3 RFT:

30 KBS (53#/35#)

25 WBS (20#/14#)

20 Pull-ups

*12 minute cap

North Shore

Strength

5 x 3 – Box Squats @ H.P.

*rest 90 seconds

Conditioning

3 RFT:

30 KBS (70#/53#)

25 WBS (20#/14#)

20 Pull-ups

*12 minute cap