Strength
a) Back Squat – 4×10 (pause reps 2,4,6,8,10) @ 65-70%
b) Face Pulls (rope pulley) – 4×10
—Superset a/b every 4 minutes. Stay between 65-70% for the squats. Pause for at least 1 sec.
Conditioning
3 RFT
15 Devil Press 50/35#
30/24 Cal Assault Bike
WOD Notes: Goal is 11-15 minutes. DP/Bike should take 1:30-2:15 each per rd. Choose weights that allow you to be able to do 1 rep every 6-10 secs even when fatigued.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Strict Pull-ups – 4-6 Reps EMOM x 10 Sets (advanced = C2B)