Conditioning
5 Rounds For Time
10 Back Rack Lunges (50% of Back Sq)
2 Rope Climb 20ft
20 Burpees
WOD Notes: There is no strength programmed today, since WOD will take 15+ min and I’d like for you to complete at least (2) assistance exercises with the remaining time left in class. Lunges should feel heavy, but not to the point to where you’re failing. RC scale = climb 12-15 ft, do 4 down/ups, or 15 ring rows.
Assistance
a) RDL – 4×7 @ 65%
b) DB Floor Press – 4×10 (heavy)
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off
