Warm Up
400m Jog
5 Rope Climbs
200m Jog
Mobility
Hamstrings
PARKLAND
Strength
5x 3 – Deadlift @ H.P.
*rest 90 seconds
Conditioning
EMOM for 15 minutes:
1st minute: 10 Burpees
2nd minute: 15 Box Jumps (24”/18”)
3rd minute: 30 Single Unders (thick rope)
rinse & repeat
SUBU | NORTH SHORE
Strength
15 minutes to establish a 1RM – Deadlift
Conditioning
EMOM for 21 minutes:
1st minute: 10 Burpees
2nd minute: 15 Box Jumps (24”/18”)
3rd minute: 50 Double Unders
rinse & repeat