Strength
Every 3:30 x 5 sets
a) Back Squat: 6 reps @ 70%+
b) Strict Pull-ups (supinated): 6-10 reps (sub: 3-4 negatives)
c) Standing Tricep Extensions (1) DB: 10 reps
Conditioning
5k Row For Time w/ a Partner
*Max T2B while your partner rows. (RX+ = 1 max set each rd)
WOD Notes: Switch every 500m, so each person will row 5x500m. These are meant to be near sprints! DO NOT hold back! Record 2 scores = 5k time & T2B reps. T2B sub = toe through rings or knee above hips. The T2b are meant to be an active “filler” where it won’t tax you metabolically & you’ll be able to get core work in while you’re resting.
Assistance
Banded Leg Curls – 4×20 each leg or GHR (5×12)