Strength
a) Back Squat – 5×5 @ 85% (week 3)
b) DB Bicep Curls – 5×10 (both at same time)
—superset a/b
Conditioning
12 Min AMRAP
12/10 Cal Assault Bike
2 Rope Climbs 20ft
12 Sumo Deadlift High Pull 115/75#
WOD Notes: Goal is 5+ rds. RC sub = climb 12-15ft or 5 heavy pulleys. SDHP should be somewhat light to where you can touch n go 4-5 reps at a time or do quick singles.
Assistance
a) Pull-up Hold (wk 3) – Accumulate 2 min (use 10-20% of BW)
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off
