Strength
a) Bulgarian Split Squats – 5×5 (each leg – heavier than last wk)
b) Bicep Curls – 5×10 (DB at the same time)
—Superset a/b
Conditioning (17 min cap)
4 RFT
10 Devil Presses 50/35#
15 Box Jump Overs 24/20″
25/18 Cal Ski
WOD Notes: No rebounding is allowed on the box jump overs. Goal is to avg 3:30-4 min rounds. Scale the weight on the DB & height of the box if necessary. The 10 Devil presses should take between 60-70 sec when fatigued. Box Jump overs should take 30-45 secs. Ski should take 75-90 secs.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
