Strength
Back Squat – 4×10 @ 65-80%
—start @ 65% for set 1 & build to 80% by the end.
Conditioning
5 Rounds
Row for max cals in 1 minute
—Rest 1 minute
Max Double Unders in 1 minute
—Rest 1 minute
WOD Notes: Record 2 separate scores (total cals from all 5 rds & total DU from all 5 rds). You should be rowing at 90%+ effort each round, so don’t hold back! DU scale = singles. This WOD takes exactly 20 minutes including the rest time.
Assistance Work (Day 21)
a) Barbell Bent Over Rows – 4×12 (same weight as last wk)
b) Hollow Hold – 10 sets: 30 on / 30 off
