Strength
Back Squat – 20 Min to work up to a heavy single (Pause) & No Pause + 1 ME Set at 80% (8+ reps)
—Get the assistance work in if you have time after the WOD
Conditioning
100/80 Cal Assault Bike For Time (15 Min Cap)
*EMOM starting at 0:00, 4 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is to finish under the cap. You may scale back the BBJO to 2-3 each rd if you can’t get them done in under 20 sec each set. No step-ups allowed. Use a lower box if necessary so that you can still jump.
Assistance
a) Barbell Bicep Curls + Skull Crushers – 4×12 each
b) Weighted Plank – 5 Sets: 1 min on / 1 min off