Strength
a) Bench Press – 5×5 @ 87.5% (2-5# heavier than last wk)
b) Face Pulls (pulley: rope) – 4×10
c) Russian Twists (weighted) – 4×30-45 sec
—Superset a/b/c every 3:30 minutes
Conditioning
10 RFT
3 Dball Over Shoulder 150/100#
6 Burpees
9/7 Cal Ski
WOD Notes: Goal is 13-17 minutes. This is a good opportunity to use a heavier bag/ball since it’s only 3 reps/rd. You can even do 1 heavy rep & 2 reps at the weight you normally use. Burpees – Please try to stand up all the way & clap at head height. Reset monitor each rd for the ski.
Assistance
a) Tricep Pushdown (pulley – rope) – 4×10
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet): 3×12 (each leg)