Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) One Arm High Rows (pulley) – 4×10 each arm
—Superset a/b every 3 minutes. Try to do same weight as last wk or more.
Conditioning
3 RFT
25 Weighted Burpees 50/35#
25 Box Jump Overs 24/20″
40/33 Cal Row
WOD Notes: Goal is 15-19 min. You will have 2 DB’s for the burpees. Try to bring feet up in between DB’s each time you pick them up & keep neutral spine. You don’t have to open up on the Box Jump overs (no rebounding allowed).
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×10 each arm