Strength
Every 3 Min x 6 Sets
a) Back Squat – 4 reps @ 70-85% (heavier than last wk)
b) DB Bench Press – 6 reps (heavy)
Conditioning (16 min cap)
For Time
10 Burpee Box Step-overs 20″ (45/30# DB)
15 T2B
20/15 Cal Assault Bike
15 Burpee Box Step-overs 20″ (45/30# DB)
20 T2B
25/20 Cal Assault Bike
20 Burpee Box Step-overs 20″ (45/30# DB)
25 T2B
30/25 Cal Assault Bike
WOD Notes: You may use a lower box if necessary. T2B sub = toe through rings or 5 less t2b per round. You may scale the cals on bike to 3 less per round.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Banded Adduction – 4×20 reps (each leg)
