Strength
a) Front Squats (1 1/4) – 5×5 @ 75% (across)
b) DB Bicep Curls – 4×12 (at same time – control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
50 Double Unders
WOD Notes: Goal is 10-13 minutes. WB should be unbroken each round if possible or broken up once. T2B sub = T2R or weighted su/leg raises. DU sub = 25 DU or 50 lateral hops over a DB.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12