June 23rd, 2014 - Monday

Warm Up

3 Rounds of:

15 WBS (20#/14#)

30 Double Unders 

Mobility

Hip Opening Exercises

Parkland

Strength

5 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

4 RFT:

25 Ball Slams (20#/15#)

15 Push-ups

200m Sprint

*12 minute cap

SUBU

Strength

5 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

4 RFT:

15 KBS (53#/35#)

15 Push-ups

200m Sprint

*12 minute cap

North Shore

Strength

5 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

4 RFT:

15 KBS (70#/53#)

15 HR Push-ups

200m Sprint

*12 minute cap