Strength (week 1)
a) Back Squat – 5×6 @ 75% + 1 ME @ 70% (10 reps)
b) 10 DB Bicep Curls + 20 sec gun walk – 4 sets
Conditioning
4 RFT
10 Devil Press 45/30#
20 Box Jump Overs 30/24″
30/24 Cal Row
WOD Notes: Goal is 15-20 min (avg 4 min/rd). DP should be 5# lighter than you normally use. You may do lateral box jump overs.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Hip Adduction on rower (knee goes on seat) – 3×10 (each leg)