Strength
a) Front Squat – 5×5 (2 Pause + 3 regular) @ 75%
b) DB Skull Crushers – 5×10
Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
100 Yard Dball/Sandbag Bear Hug Carry 125/80#
30/23 Cal Assault Bike
WOD Notes: Goal is 13-18 minutes. WB should be done in 1-3 sets. The carry is all the way across the street and back. Bike should take no more than 2 min/rd.
Assistance
a) Trunk Rotation (pulley) – 3×12 each side
b) Hip Adduction (rower seat) – 3×10 per leg)