Strength
a) Back Rack Lunges – 5×8 (heavier than last wk)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes. No deficit on the lunges.
Conditioning
15 Min AMRAP
6 High Box Jumps 36/30″
12 KB Swings 70/53#
15/12 Cal Ski
WOD Notes: Goal is 6-8 rds. Box jumps should be higher than normal if possible. KB swings are “american” which is OH (should be unbroken).
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Alternating DB Bicep Curls: 4×20