June 12th, 2014 - Thursday

Warm Up / Midline

1) 4 x 20” (seconds) – Box Shoulder Stretch 

2) 4 x 10 – Arch to Hollow Rolls

Parkland

Strength

5 x 3 – Front Squats @ H.P.

SUBU | North Shore

Strength

5 x 3 – 1 1⁄4 Front Squats @ H.P.

*rest 90 seconds

Parkland | SUBU | North Shore

Conditioning

2RM Thruster Ladder

Female weight starts at 55# and increases by 10# 

*TABATA format (20 seconds to perform the lift; 10 seconds to transition)

Male weight starts at 115# and increases by 10#

*TABATA format (20 seconds to perform the lift; 10 seconds to transition)

**If you are eliminated from the ladder you will do the following:

10 minutes of:

30” Wall Sits (10 total)

30” High Planks (10 total)