Strength
a) Back Squat (wk 5) – 3×5, 2×3, 1×1 @ 80/85/90%, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done
Conditioning
5 RFT
15 Burpees to Target
15/12 Cal Assault Bike
WOD Notes: Goal is 9-14 minutes. Use a bar that’s above your reach for the burpees. Your bike should be very close to where you are doing your burpees.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (5 Sets heaviest you’ve ever gone)
b) DB Reverse Flies – 4×12 (lower under control slowly)
c) Banded Spiderman Lunge Stretch – Accumulate 2 minutes each side
—Set-up near the rig in front of an upright & attached band around feet with tension