Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L – heavier than last wk)
b) DB Pull-over – 5×10 (heavy – use 1 DB)
c) Seated DB Bicep Curls – 5×10 (2 sec eccentric)
—Superset a/b/c every 4 min. Elevate rear foot on bench for SS (use about 3ft lengths from bench). It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.
Conditioning
5 RFT
15 (Burpee + T2B)
20/16 Cal Assault Bike
WOD Notes: Goal is 13-17 min. Each burpee & T2B = 1 rep. If you can’t do a T2B you can pull your knees as high as you can. Both movements should take between 60-90 sec/rd & you’ll spend about the same amount of time on both.
Assistance
a) Weighted Plank: 10 Sets – 30 sec on / 30 sec off
b) TKE (use heavy band) – 3×25 each leg