Strength
Every 3:30 x 5 sets
a) Elevated Front Rack Lunges – 8 reps (little lighter than last wk)
b) DB One Arm Bent-over Rows – 10 reps (each arm)
c) Banded Tricep Extensions – 15-20 reps
—Stand on 45# bumper & step back for the lunges
Conditioning
15 Min AMRAP
8 Back Squat 185/125#
12 Bar Facing Burpees
16/13 Cal Ski
WOD Notes: Goal is 5+ rds. BS = 45-50% (should be unbroken every rd but shouldn’t feel super light). You should be able to get right back on the back squats within 15-20 sec of completing ski erg each rd.
Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off
