Strength
a) Bulgarian Split Squats – 5×6 (each leg)
b) DB Bench Press – 5×8 (heavy)
—Go light the first set of BSS (Bar in Front Rack). Superset a/b every 3 minutes.
Conditioning “18 Min Clock”
150/110 Cal Assault Bike For Time
Every 1:30, starting at 0:00, do:
*ODD RD = 8 Burpees
*EVEN RD = 5 Power Snatches 155/105# (70%)
WOD Notes: Goal is to try & finish the WOD in under 18 min, which isn’t going to be easy. You need to avg 12.5/9 cals by round. Burpees/PS should take 25-30 sec max. PS should be quick singles.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Tricep Pushdowns – 4×10 (heavy)