Strength
a) Back Squat – 5×5 @ 70-75% (5 sec tempo descent)
b) DB Bicep Curls – 5×10 (both arms at same time)
—Superset a/b every 3:30
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
10 Laps Sandbag Carry (125/90#)
60 Double Unders
WOD Notes: Goal is 15-19 minutes. WB should be done in 1-2 sets/rd. 1 lap = 5 mats. ODD RD = Carry on shoulder. EVEN RD = Bearhug Carry. DU sub = 30-40 DU, 100 Singles, or 120ft versa. No hinging today which was intentional because of yesterday.
Assistance
a) GHD SIt-ups – 5×25 (rest 45-60 sec between)
b) DB Reverse Flies – 4×15
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs