Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L)
b) Straight Arm Lat Pulldown (pulley – control eccentric) – 5×8
—Superset a/b every 3 minutes. Elevate rear foot on bench for Split Squats. It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.
Conditioning
12 RFT w/ a Partner (interval)
6 Hang Power Clean @ 65/70/75% every 2 rds
8 DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is sub 1:30 each round!! Each athlete does 6 rounds. HPC should feel challenging rounds 5/6 on the heavy bar. DB BP should feel very heavy for 8 reps! You shouldn’t have been able to do another 5-6 reps if you could’ve! Sprint the bike!!!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×12