Strength
Every 3 Min x 4 Sets
a) Back Squat – 8 reps @ 65-72% (heavier than last wk)
b) DB Bench Press – 10 Reps (slow tempo on last rep – heavy)
Conditioning (16 min cap)
5 RFT
50 Double Unders
12 Bulgarian Split Squats 50/35# DB’s (6L + 6R)
15 Burpees
WOD Notes: You don’t have to jump for the burpees. Both DB’s should be on shoulders for split squats & elevate foot back on a bench. DU sub = 25 DU or 100 singles.
Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Reverse Flies – 4×15 (pause at the top + slow eccentric)
