Strength
a) Bulgarian Split Squats – 4×10 (each leg – build)
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes.
Conditioning
12 Min AMRAP Row For Calories
***Every 2 Min x 6 sets, starting at 0:00, do 15 Heavy Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is to average 15-25 Cals every 2 minutes. You should be able to do the WB unbroken each round but try to use a heavier ball than normal if possible. Choose a target you can consistently hit for all 15 reps!
Assistance
a) Strict Pull-ups (normal grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×12 (pause) –hold on to an upright on the rig to balance.