Strength
Back Squat – 10(75%), 8(77%), 6(80%), 4(82%), 2(85%)
—Pause on the last rep of each set
Conditioning
3 Rounds For Time
12 DB Burpee Box Step-ups 24/20″ (45/30#)
500m Row
WOD Notes: TD = 11-15 Min. You may use KB if DB are taken (do a normal Burpee then pick up KB). You must stand on top of the box each rep. Share a box with someone else and face them.
Assistance
a) Strict Pull-ups: 6×5-9 reps every 90 sec
b) Weighted Plank: 6 sets: 45 sec on / 45 sec off (heavier than last wk)
