Warm Up
1) Run 200m
2) 3 x 45” (seconds) – Hollow Hold
3) 3 x 45” (seconds) – Arch Hold
PARKLAND
Strength
5 x 3 – Back Squat @ H.P.
*rest 90 seconds
Conditioning
5 RFT:
21 Thick Rope Single Unders
15 Ball Slams (20#/15#)
9 Burpees
SUBU | NORTH SHORE
Strength
4 x 5 – Back Squat @ 80% of 1RM
*lower percentage if less than 3 reps are completed at the prescribed weight
Conditioning
5 RFT:
21 Double Unders
15 KBS (53#/35#) (70#/53#)
9 Burpees