Strength
a) Back Squat (wk 2) – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) Straight Arm Lat Pulldown – 5×8 (heavy)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done
Conditioning
3 RFT
15 Devil Press 45/30# DB’s
20 Box Step-ups 20″ 45/30# DB’s
20 Lap Shuttle Run
WOD Notes: Goal is 15-19 min. You should be able to do the step-ups in 1-2 sets each rd. You may hold the DB’s at your sides. If you have to scale to (1) DB that’s ok. 1 Lap = 6 mats (there will be cones that you have to run around each lap).
Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side