Strength
a) Back Squat (1 sec pause) – 5×2 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!
Conditioning
18 Min AMRAP
20/16 Cal Row
10 Burpee Box Jump Overs 30/24″
***At the 9 Min Mark, do 75 Wall Balls 20/14# to 10ft (Rx+ = 30/20#).
WOD Notes: Goal is 5+ rounds. Once finished with WB, pick up where you left off in the AMRAP. You may adjust the height if necessary. Goal is to avg 1 round every 3 minutes.
Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 8×10 (slow tempo)
b) DB Reverse Flies – 4×15