Strength
a) Front Rack Lunges (3″ deficit) – 5×6 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
3 RFT
100 Double Unders
100 Yard Bear Hug Dball/Bag Carry 125/80#
30/25 Cal Row
WOD Notes: Goal is 14-18 min. DU sub = 150 singles or 1/2 Dubs. You will carry bag/ball to the opposite side of street curb & back.
Assistance
a) Hip Adduction (use rower seat) – 3×12 (each leg)
b) Barbell Bicep Curls – 4×12