Strength
a) Front Rack Lunges – 5×10 (heavier than last wk – 1st set can be light)
b) DB Bent-over Rows – 5×10 (each arm – heavy. Keep belly button down)
—Superset a/b every 3 minutes.
Conditioning
10 RFT
5 SDLHP 135/95# (RX+ = 155/105#)
7 Burpees (no jump)
9/7 Cal Assault Bike
WOD Notes: Goal is 15-20 min. You should be able to do quick singles on the SDLHP or touch n go a few sets together, but shouldn’t feel like a paperweight. Reset monitors on bikes each round.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
