Warm Up
2x
20 SLDL (20#/14#)
50 Singles
20 Air Squats
PARKLAND
Strength
5x 5 – Back Squat @ H.P.
*rest 90 seconds
3x 5 – Front Squat @ H.P.
*rest 90 seconds
Conditioning
CTL 7:
3 Burpees
5 Pull-ups
6 Burpees
5 Pull-ups
9 Burpees
5 Pull-ups…
*Pull-ups remain constant at 5
**score is total reps completed
SUBU | NORTH SHORE
Strength: Hatch (W9D1)
Back Squat
1x 5 @ 60%
1x 3 @ 70%
1x 2 @ 80%
1x 2 @ 90%
1x 1 @ 95%
Front Squat
1x 5 @ 65%
3x 5 @ 75%
Conditioning
CTL 7:
3 Burpees
3 MUs (rings)
6 Burpees
3 MUs
9 Burpees
3 MUs…
*MUs remain constant at 3
**score is total reps completed