Strength
a) Back Squat – 8×2 Reps @ 80-90%+
b) One Arm High Pulls – 5×8 (each arm – slow eccentric)
—Superset as needed, but you have 15 minutes to finish
Conditioning
15 Min AMRAP
12 Sandbag/Dball Squats 125/80# (6R+6L)
9 (1 Burpee + 2 T2B) (RX+ = 6 Burpee Pullovers)
150m Sled Drag 90/60#
WOD Notes: Goal is 4+rds. Squats should be unbroken each rd. If you don’t have a bag/ball, you can use a DB. Sled Drag is to the Cantel Sign and should feel heavy to where you have to walk fast. For the burpee pullover, you must do 2 burpees then jump & pull yourself backwards over bar. You may do 2 knee ups if you can’t do t2b.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Barbell Front Raises – 4×12
