Strength
Every 3 minutes x 4 sets
a) Front Rack Lunges – 8 reps (should be heavier than last wk)
b) DB Bent-over Rows – 10 reps (each arm – heavy)
Conditioning
3 Rounds (interval style)
15/12/9 (by rd) Hang Squat Clean 45/55/65% by rd
15 T2B (RX+ = 20)
30/25 Cal Row
—rest 90 sec between rds
WOD Notes: Each rd should be under 4 minutes. HSC should be unbroken or done in no more than 2 sets & feel challenging. T2B sub = toe through rings or 8-12 reps. Row should be a sprint!
Assistance
a) DB Bicep Curls – 4×10 + 60ft gunwalk
b) Weighted Plank – 5 sets: 1 min on / 1 min off
