Conditioning
20 Min AMRAP
20 DB Front Rack Lunges 45/30#
15 Burpee Box Jump Overs 24/20″
10 Burpee DB Ground to Overhead 45/30#
WOD Notes: TD = 4-5 rd. DB Lunges should be the same as the Open standard. You don’t have to stand on top of the box for the BBJO.
Assistance
a) Floor Press – Work up to a heavy single
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)
c) Banded March – 3 sets 90 sec / 90 sec off