Strength (week 5)
a) Back Squat – Work up to a heavy 2 Rep, then do 1×20 @ 70%+ (heavy as you can go).
b) One Arm High Pulls – 4×12 (each arm)
Conditioning (15 min cap)
100/80 Cal Assault Bike For Time
*EVEN Min = 5 Burpees (RX+ = 6)
*ODD Min = 10 Wall Balls 30/20# to 10/9.5ft (RX+ = 12)
WOD Notes: The goal is to finish in under 15 minutes. The WOD starts with the 5 burpees. You should be able to do the 5 burpees & 10 wall balls in under 25 sec each rd. You will have to transition to the bike as quickly as you can!!
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front/Bent-over Raises – 4×10 each (slow eccentric)