Strength
Bulgarian Split Squats (Front Rack) – 5×6 (each leg) @ 50%+ of FS
—Control descent down each rep. First set can be on lighter side.
Conditioning (18 min cap)
For Time
50/40 Cal Assault Bike
5 Rope Climbs 15ft (RX+ = legless)
50 Overhead Squats 115/75# (RX+ = 135/95#)
5 Rope Climbs 15ft
50/40 Cal Assault Bike
WOD Notes: This is an aggressive time cap if you try to do this as written. The goal is to get back to the bike & get close to finishing. Scale back the Cals on assault bike if you can’t complete 50/40 in under 4 min. RC scale = 2-3 reps or 10 rope pulleys. OH Squat scale = front squats. OH Squat should be 45% of your max (should be able to string 10-15 reps at a time).
Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – Tabata for as many rounds as possible
REMINDER: Thursday July 4th 9am class only!
