June 18th, 2014 - Wednesday

Warm Up

1) Inch Worm Push-ups (down & back)

2) 3x 10 – PVC Supermen 

*rest 60 seconds 

Mobility

Hamstring

ROCK FLAG & EAGLE

ROCK FLAG & EAGLE

Parkland

Strength

3 x 5 – Deadlift @ H.P.

*rest 90 seconds 

Conditioning

Part I:

FTWT:

5x 400m Sprints

*Rest 3 minutes 

**25 minute cap 

***We will practice pacing with this workout. You must maintain a pace of +/- 5 seconds from your 

previous run in order to not be penalized 15 Burpees per error. 

-exactly 3 minutes from finishing (round up to the nearest minute)-

Part II:

7 minutes to establish a 2RM – Strict Press 

SUBU | North Shore

Strength

Deadlift Cycle (Week 9)

2 x 2 @ 85%

*rest 2-3 minutes

Conditioning

Part I:

FTWT:

5x 400m Sprints

*Rest 3 minutes 

**25 minute cap 

***We will practice pacing with this workout. You must maintain a pace of +/- 5 seconds from your 

previous run in order to not be penalized 15 Burpees per error. 

-exactly 3 minutes from finishing-
Part II:

7 minutes to establish a 2RM – Strict Press