Strength
a) Back Squat – 5×5 @ 80% (Wk 1)
b) DB Bicep Curls – 5×10 (both arms at same time)
Conditioning (14 min cap)
For Time
50/42 Cal Row
150 Double Unders
50 Front Rack Lunges 135/95#
150 Double Unders
50/42 Cal Row
WOD Notes: Row should take 2:30-3:00 min max. DU sub = 75 DU or 250 singles. FRL = light to where you can do sets of 10-15 reps. (40% of FS)
Assistance
a) PU Challenge – Accumulate 90 sec hold above PU bar
b) Weighted Plank – 10 sets: 30 on / 30 off
