Strength
a) One Leg RDL (Pumpkin: Wk 2: Day 4) – 5×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!
Conditioning
Every 5 Min x 4 Rounds
25 Russian KB Swings 88/70#
5 Wall Walks
25/20 Cal Assault Bike
WOD Notes: You have 2 choices with this WOD. A) Push the pace/intensity each round & get a lot of rest (2+min). B) Approach as active recovery day, take it easy, and barely get any rest. It is your choice. RS should be challenging but unbroken. Hinge your swings and try not to squat them! WW sub = 40-50 Shoulder taps each rd or 2 laps around box in pike position.
Assistance
a) Facepulls (rope pulley) – 4×12
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)
—Rest 60 sec between sets