Strength
Every 3:30 x 5 Sets
a) Back Squat – 5 reps (1st 3 reps = 5 sec eccentric) @ 75%
b) DB One Arm Bent-over Rows – 10 reps each arm
c) DB Reverse Flies – 12 reps
Conditioning
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski
WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time).
Assistance
Weighted Plank – 8 sets: 45 sec on / 45 sec off
