Strength
a) Front Squat (2 1 1/4 + 2 Pause) – 5×4 @ 75-80% (heavier than last wk)
b) DB Bicep Curls – 4×10 (each arm – alternate)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.
Conditioning
6 Rounds (interval style)
8 DB Bench Press (heavy) 90/50#
10 Box Jump Overs 24/20″ (RX+ = 30/24″)
12/10 Cal Assault Bike
—Rest 1 minute between rounds
WOD Notes: Goal is 1:15-1:45/rd. BP should feel heavy for 8 reps each round to where you’re almost failing by the 5/6th rd. You don’t have to stand up on the BJO. Try to sprint the bike 90-95% effort!!
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off (Little lighter than last wk)
b) Barbell Skull Crushers – 4×10 (heavier than last wk)