Strength
a) Back Squat (wk 3) – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (close-grip) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.
Conditioning
5 Rounds (interval style)
8 Front Rack Lunges (increase each rd)
12 T2B (RX+ = 15)
18/15 Cal Row
—Rest 90 sec between rounds
WOD Notes: Goal is to be between 1:45-2 min each round. Try to push the rower to 95% effort since you have 90 sec rest. T2B sub = 1/2 T2B + 1/2 T2R, all T2R, or weighted SU/LR. M: 165/175/185/195/205. W: 95/105/115/125/135.
Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls – 5×8 each arm (control eccentric)