Warm Up
5’ TABATA – Double Unders
Mobility
Partner PVC Drill (Shoulders)
PARKLAND
Strength
5 x 3 – Strict Press @ H.P.
*rest 90 seconds
Conditioning
In teams of 3 you will have:
4 minutes to complete 99 – Ring Rows
3 minutes to complete 75 – Pushups
2 minutes to complete 51 – Box Jumps (24”/18”)
-rest 1 minute-
5 minute team AMRAP – Burpees
SUBU
Strength
Wendler (Week 1) – Strict Press
Warm Up
1x 5 @ 75%
1x 5 @ 80%
1x 5 @ 85%
*all percentages are based off of 90% of your 1RM
Conditioning
In teams of 3 you will have:
4 minutes to complete 99 – Ring Rows (24”/18”)
3 minutes to complete 75 – HR Pushups
2 minutes to complete 51 – Box Jumps (24”/18”)
-rest 1 minute-
5 minute team AMRAP – Burpees
NORTH SHORE
Strength
Wendler (Week 1) – Strict Press
Warm Up
1x 5 @ 75%
1x 5 @ 80%
1x 5 @ 85%
*all percentages are based off of 90% of your 1RM
Conditioning
In teams of 3 you will have:
4 minutes to complete 99 – Ring Rows (24”/18”)
3 minutes to complete 75 – Slapping Pushups
2 minutes to complete 51 – Box Jumps (30”/24”)
-rest 1 minute-
5 minute team AMRAP – Burpees