Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) Dips (Ring, Bar, Bench) – 5×8
—Superset a/b every 3 minutes
Conditioning
6 Rounds (interval style)
6 Deadlift (increase after 3rd rd)
1 Rope Climb 20ft
12/9 Cal Assault Bike
—Rest 90 Sec Between Rounds
WOD Notes: DL weight = 70/75%. RC sub = climb 12-15ft, 2 up/downs, or 3 heavy pulleys. Each rd should take less than 90 secs. Sprint the bike!!
Assistance
a) Hip Adduction (use rower seat) – 4×8 (each leg)
b) DB Skull Crushers – 4×12 (heavy)