Strength
Back Squat – 20 min to work up to a heavy single
Conditioning (20 min cap)
5 Rounds For Time
18 DB Walking Lunges 45/30# (open standard)
15 DB Facing Burpees
12/9 Cal Ski
WOD Notes: TD = 14-19 min. You may hold KB in front rack position if there isn’t a pair of DB available. For the DB facing burpees, line up the DB side by side so that you have a wider target to jump over.
Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×8 or accumulate 40 reps. Scale = 20 negatives
b) Weighted Plank: 10 sets: 30 sec on/ 30 sec off (heavier than last wk)
