June 2nd, 2014 - Monday

Warm Up

5 minutes of:

Sleds/Rowers/AirDynes

Mobility

Couch Stretch Variations

GOAT Training

5-5-4-3-2

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Parkland

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

AMRAP in 15 minutes of:

Run 400m 

15 Ball Slams (20#/15#)

20 Sit-ups

SUBU

Strength

1a) 3 x 3 – OHS @ H.P.

*rest 90 seconds

1b) 3 x 20 – BR Lunges @ H.P.

*rest 90 seconds

Conditioning

AMRAP in 15 minutes of:

Run 400m 

15 KBS (53#/35#)

20 SL Sit-ups

North Shore

Strength

1a) 3 x 3 – OHS @ H.P.

*rest 90 seconds

1b) 3 x 20 – BR Lunges @ H.P.

*rest 90 seconds

Conditioning

AMRAP in 15 minutes of:

Run 400m 

15 KBS (70#/53#)

20 SL Sit-ups