Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 52% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×10 (same as last wk)
Conditioning
20 Min AMRAP (complete with a partner)
10 Burpee Box Jump Overs 24/20″
25/20 Cal Bike (15/10 assault)
***Partner B will start round when Partner A gets to 20/15 cals on bike.
WOD Notes: TD = 10-14 rds. This is an interval WOD, where the intensity is high each round! Every round should be under 2 min, even when your fatigued. Scale the height of box if you can’t complete the BBJO in under 45 secs.
Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 90 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)
