Workout of the Day: 09-08-14 Monday

Warm Up

3 x ME – Extended Hollow Hold

200m Run 

Then;

Dynamic Stretching

PARKLAND

Conditioning

21-15-9

Box Jumps (24”/18”)

Hang Snatch (45#/35#)

*30 Thick Rope Single Unders after each round (21,15 & 9)

**10 minute cap

Strength

5 x 3 – Back Squat @ H.P.

*rest 90 seconds

SUBU | NORTH SHORE

Conditioning

21-15-9

Box Jumps (24”/18”)

Hang Snatch (95#/65#) (115#/85#)

*30 Double Unders after each round (21,15 & 9)

**10 minute cap

Strength

4 x ME – Pause Back Squat @ 80% of 1RM

*rest 2 minutes