Strength
a) Back Squat – 5×5 (2 Pause + 3 Normal) @ 75%+ *heavier than last wk
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10
—Superset a/b every 3:30 minutes. DB BC/SC should feel heavy for 10.
Conditioning
4 RFT
800m Run
—rest 2 minutes between
WOD Notes: Finish each 800m in less than 4:30. Focus on trying to negative split each 800m (go faster with each one). Score will be recorded in total time minus 6 min of rest.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded TKE – 4×20 Reps each leg (heavy band)
—Anchor band around upright w/ tension & extend knee. Point of this exercise is to strengthen tendons around knee.