Strength
a) Back Squat – 18 Min Work up to Heavy Single.
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
—Superset part b as needed. Go for PR if you feel strong.
Conditioning
12 Min AMRAP
4/4 Cal Ski
2 Back Squat + 2 Back Rack Lunges 135/95# (RX+ = 155/105#)
8/7 Cal Ski
4 Back Squat + 4 Back Rack Lunges
12/10 Cal Ski
6 Back Squat + 6 Back Rack Lunges
16/13 Cal Ski
8 Back Squat + 8 Back Rack Lunges
***Continue pattern for remaining 12 minutes
WOD Notes: Goal is to get to the round of 24/19 Ski & 12 BS/BRL. Weight should feel relatively light through the first few rounds then get challenging, but you should be able to go unbroken on both the squats and lunges back to back.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Preacher Bicep Curls – 4×10 (each arm)
—Go lighter than normal.