Strength
a) Shoulder Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Glute Ham Raises – 4×10 or Leg Curl Sliders – 4×12
—Superset a/b every 3 minutes. Start @ 75% & increase from there.
Conditioning
3 Min AMRAP x 4 Rounds
12 Push Jerks (increase each rd)
15 T2B
Max Cal Row
—Rest 2 minutes between rds
WOD Notes: Goal is to have at least 1:30 to row each rd. Score = total cals for all 4 rds. Stay between 55-65% for your PJ. T2B sub = T2R or weighted su/LR.
Assistance
a) DB Lateral/Front Raises – 4×12 each
b) November Strict Pull-up Challenge – Accumulate 30 reps (Wide Grip) in the least amount of sets.