Strength
a) Back Squat – 3×10 @ 75% (should be heavier than your 20 rep)
b) Turkish Get-ups – 3×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
“Mini Muscle Murph” – For Time
Buy In: 400m Sled Drag 70/45#
5 Rounds:
5 Strict C2B Pull-ups
10 DB Bench Press (heavy)
15 Goblet Squats (w/ one DB)
Buy Out: 400m Sled Drag 70/45#
WOD Notes: Goal is 15-20 min. You should be able to jog slow or walk very fast with the sled (take about 2:30-3:30). Each round of “Cindy” should take around 2 min at the most. You may use a band for pull-ups but make them challenging since it’s only 5 reps. DB BP should feel challenging for 10 reps as well. RX = 70/40# DB’s. You may hold the DB horizontally in the front rack for the squats.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Hip Adduction (rower) – 3×10 (each leg)