Strength
a) Bulgarian Split Squats – 5×5 (each leg – 5R + 5L – heavier than last wk)
b) DB Pull-over – 5×8 (heavy – use 1 DB)
c) DB Bicep Curls – 5×8 (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
75 GI Janes For Time
*Every 1:30, starting at 0:00 do 10 Wall Balls 20/14# (RX+ = 30/20#)
WOD Notes: Goal is 12-16 min. You should be able to have around 50-60 sec each round to get as many GI Janes as you can. Choose a bar that’s above your reach if you can do a strict pu.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×6 (weighted = advanced)