Workout of the Day: 09-02-14 Tuesday

Warm Up

1) Run 200m

2) 3 x 45” (seconds) – Hollow Hold

3) 3 x 45” (seconds) – Arch Hold

PARKLAND

Strength

5 x 3 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

5 RFT:

21 Thick Rope Single Unders

15 Ball Slams (20#/15#)

9 Burpees

SUBU | NORTH SHORE

Strength

4 x 5 – Back Squat @ 80% of 1RM

*lower percentage if less than 3 reps are completed at the prescribed weight 

Conditioning

5 RFT:

21 Double Unders

15 KBS (53#/35#) (70#/53#)

9 Burpees