Warm Up
Run 400m
1) 3x 10 – Ninja Jumps
2) 3x 30” – Hip Opening Stretches
PARKLAND
Strength
5x 5 – Back Squat @ H.P.
*rest 90 seconds
5x 3 – Front Squat @ H.P.
*rest 90 seconds
Conditioning
AMRAP 6:
20 Jumping Lunges
20 Plyo-taps (18”/12”)
*score is total reps completed
SUBU | NORTH SHORE
Strength: Hatch (W4D2)
Back Squat
1x 8 @ 65%
1x 8 @ 70%
1x 8 @ 75%
1x 8 @ 80%
Front Squat
1x 5 @ 60%
1x 5 @ 65%
2x 5 @ 70%
Conditioning
AMRAP 6:
10 BB Lunges (115#/75#) (135#/95#)
20 Plyo-taps (on BB)
*score is total reps completed