Warm Up
1) 4x 20” (seconds) – Box Hamstring Stretch
2) 4x 3 – Straight Body Levers
Mobility
Barbell Quad Smash
PARKLAND
Strength
5 x 3 – Front Squat @ H.P.
*rest 90 seconds
Conditioning
For time:
Run 800m
30 V-ups
Run 600m
20 Deadlifts (135#/95#)
Run 200m
30 Broad Jumps (outside)
*18 minute cap
SUBU | NORTH SHORE
Strength
4 x 5 – Pause Front Squat @ 75% of 1RM
*rest 90 seconds
Conditioning
For time:
Run 800m
30 TTB
Run 600m
20 Deadlifts (185#/115#) (225#/155#)
Run 200m
30 Box Jumps (24”/18”) (30”24”)
*18 minute cap