Strength
Every 3:30 x 5 Sets
a) Elevated Reverse Lunges – 14/12/10/8/6 by round (heavy)
b) Strict Pull-ups (wide grip) – 8-10 Reps
c) Barbell Skull Crushers – 10 Reps
—start with both feet on 45# plate for lunges
Conditioning
12 Min Running Clock – 5 Rounds
10 Goblet Squats 120/80# DB
2 Rope Climbs 15ft or 2 Pegboard Ascent
50 Double Unders
***200m DB Carry (anyway you’d like) + max burpees when you come back in the gym.
WOD Notes: WOD should take 8-10 minutes. Record 2 scores (time + #burpees). Goblet squats should feel heavy for 10 reps each round. RC sub = Climb to 10-12 ft or 4 heavy pulleys/round. DU sub = 25 DU or 75 singles.
Assistance
Weighted Plank – 6 Sets: 45 sec on / 45 sec off
