Warm Up
3 Rounds of:
5 Burpees
10 Box Step-ups (24”/18”) (45#/35#)
Mobility
Couch Stretch Variations
PARKLAND
Strength
5 x 3 – Back Squat @ H.P.
*rest 90 seconds
Conditioning
For time:
Run 400m
20 SUMO Deadlifts (70#/53#)
20 Burpees
20 Goblet Lunges (70#/53#)
Run 400m
*15 minute cap
SUBU | NORTH SHORE
Strength
1 x 5 – Back Squat @ H.P.
1 x 4 – Back Squat @ H.P.
1 x 3 – Back Squat @ H.P.
*rest 90 seconds
Conditioning
For time:
Run 400m
20 Deadlifts (185#/125#)
20 OTB Burpees
20 FR Lunges (135#/95#)
Run 400m
*15 minute cap